Exercise – the tools

Dr. Weeks recommends…..

Exercise

Exercise Calendar for ______________________________ Date ______________

I will do this program for the following benefits (please circle as appropriate):

Decrease my risk of heart attack and strokes Improve cholesterol Improve endurance and energy Improve self-esteem and mood

Decrease my stress Slow Down Aging Weight Loss Decrease Diabetes Decrease Cancer Self-esteem Other ___________________

Exercise Progression:

Start with at least one day a week and build up by an extra day each week until 6 days a week.

Duration:

Start with as many minutes as you can exercise and add a minute each workout until at 45-60 minutes.

You can measure your heart rate by counting the number of beats on the pulse point in your wrist or neck for ten seconds, then multiply by 6. Your training heart rate is as fast as you can exercise and still talk comfortably to a person standing next to you. Ask Dr. Weeks if you would like a heart rate monitor watch ($55)

I will schedule my exercise (circle one): before work, lunchtime, after work

	Mon	Tue	Wed	Thur	Fri	Sat	Sun
Week 1
Activity
Time/Distance
Route/Program
Heart Rate
Comments
Week 2
Activity
Time/Distance
Route/Program
Heart Rate
Comments
Week 3
Activity
Time/Distance
Route/Program
Heart Rate
Comments
Week 4
Activity
Time/Distance
Route/Program
Heart Rate
Comments

Note: this is time for you to take care of yourself so that you will survive to eventually be able to take care of others! Remember, in the event of a loss of cabin pressure, put the oxygen mask on yourself before you put one on your child. You aren’t much good to people if you are dead. Factors related to obesity kill people more than any other single illness.