For more information on exercise and weight visit www.myfitscript.com

Weight Management
The overall goal of the exercise program is to reduce body fat and increase lean
muscle mass. By increasing muscle mass, metabolism will increase, aiding
in the weight loss process. Increasing daily activity and physical conditioning
along with the reduction in total calories and dietary fat can help in weight
loss. Choose a low impact aerobic activity you will enjoy and continue with
on a regular basis. Increase duration verses intensity.
Consider intermittent bouts of 10 minutes throughout the day.
WARM UP
AEROBICS
• Warm-up 5-10 minutes
• RPE 6-10
MUSCULAR STRENGTH
F • 2-3 days per week
I • 8-12 repetitions
T • 20-40 minutes
E • Weight machines,free weights
F • 5-7 days per week;
1-2 times per day
I • RPE 9-progress to 15
T • 30-60 minutes or
2 sessions daily
E • Walking, cycling
Borg RPE
Scale ®
6
No exertion at all
7
Extremely light
8
9
COOL DOWN
• 7-10 minutes
Very light
10
11
CHOOSING AN EXERCISE INTENSITY RANGE
AGE
40
45
50
55
60
Light
Fitness Level
Heart Rate
Range
Heart Rate
Range
Heart Rate
Range
Heart Rate
Range
Heart Rate
Range
12
13
Low Fitness
125-138
123-135
120-132
118-129
115-126
Average Fitness 139-150
136-148
133-145
130-141
127-138
High Fitness
149-159
146-155
142-151
139-147
Somewhat hard
151-164
14
15
Hard (heavy)
16
17
Very hard
Note: Heart rate range based upon the Karvonen formula using an estimated
maximum heart rate of 200 and an estimated resting rate of 70.
18
19
STRETCH PROGRAM
Warm Up/Cool Down
Joint stiffening increases as individuals age. It is important to
stretch the major muscle groups to decrease joint stiffness,
improve range of motion and reduce injuries.
• Warm-up and cool-down using the stretches listed below.
• Walk a few minutes before stretching to warm the muscles.
• Hold each stretch 5-15 seconds, to the point of mild tension, but
not extreme pain. Never bounce!
• Repeat each stretch 3-5 times. Perform stretches 2-3 days weekly.
• Breathe while you stretch to increase blood flow to your muscles.
NECK TURNS:
Slowly turn the head to the
right, looking over the right
shoulder. Hold. Slowly lower
chin to the chest. Hold. Slowly
turn the head to the left, looking over the left shoulder. Hold.
Repeat.
SHOULDER CIRCLES:
Slowly circle both shoulders
backwards 5 times. Repeat,
circling both shoulders forward
5 times.
Extremely hard
BENE
20
Maximal exertion
• Progression to 50-60 minutes daily may enhance long-term weight-loss
* Strength training may improve muscular strength and physical function
* Strength training may help maintain or gain lean body mass which burns calories!
* Reduce risk of cardiovascular disease and associated risk factors
* Increase ease of performing daily tasks
For more information on exercise and weight visit www.myfitscript.com
The information in this booklet is not meant to be used as a diagnosis for health related problems or a
substitute for professional care. Consult your physician before beginning an exercise program.
BACK SQUEEZE:
Sitting with good posture, arms
bent at the sides of the body,
slowly squeeze shoulder
blades together. Hold. Repeat.
ARM STRETCH:
Cross your right arm in front of
your body. Slowly pull the arm
toward the body at the elbow
and hold. Switch arms and
repeat.
Borg-RPE-skalan® ©Gunnar Borg, 1970, 1985, 1994, 1998
“The scale with correct instructions can be obtained from Borg Perception.se the home page: www.borgperception.se/index.html”
ADULT WEIGHT
THIGH STRETCH:
Stand up straight. Hold onto
the wall with the left hand. With
the right hand, grasp the ankle
and slowly pull the heel up
towards the buttocks until tension is felt along the front of
the thigh. Keep the knees
close together. Hold. Lower
foot to the floor. Repeat,
stretching the right leg before
stretching the left leg. Hold
onto the wall with the right
hand and use the left hand to
stretch the left leg.
CALF STRETCH:
Stand facing a wall with both
hands placed on the wall about
shoulder level. Place the right
foot well behind the body.
Keeping the right leg straight
and the heel to the floor, lean
toward the wall. Hold. Repeat
stretching the right leg before
stretching the left leg.
copyright 2012
ALT. MILITARY PRESS
BICEPS CURL
1
While seated, begin with the dumbbells
resting on the thighs, palms up. Keeping
the elbows close to the sides, bring the
right hand toward the shoulder. Slowly
lower the dumbbell before raising the
left hand.
Begin with dumbbells resting on shoulders. Slowly extend the right arm up
toward the ceiling. Return the dumbbell
to the shoulder before
lifting the left arm.
2
TRICEPS EXTENSION
FRONT SHOULDER RAISE
Sitting straight up begin with
the arms lowered to the outside of the chair.
Palms should be facing inward. Slowly raise
the right dumbbell straight out to the side of
the body until shoulder height is reached.
Lower the dumbbell before raising the left
arm.
5
Begin with the right elbow pointing upward toward the
ceiling and the dumbbell resting on the shoulder.
Slowly extend the dumbbell upward toward the ceiling.
Slowly lower the dumbbell to the shoulder before
repeating. Repeat the exercise on the right side
before switching to the left side. For
assistance,hold the right elbow with the left
hand to maintain the elbow pointing
toward the ceiling.
Begin with the dumbbells resting on the thighs.
Palms should be facing downward. Slowly raise
the right dumbbell straight in front of the body
until shoulder height is reached. Lower the
dumbbell to the thigh before raising the
left arm.
SIDE SHOULDER RAISE
4
3
6
ONE ARM ROW
While seated, begin by leaning forward and placing
the left arm across the knees. Extend the right arm
downward toward the floor with the palm inward.
Slowly raise the right dumbbell up close to the
body until the dumbbell reaches armpit level.
Lower the dumbbell to the starting position
before repeating the exercise. Repeat
using the left arm.
ADULT WEIGHT
LEG EXTENSION
TOE RAISE
7
Stand behind a chair, holding on to the
top of the chair. Maintaining good posture, slowly raise both heels off the floor.
Slowly lower the heels to the floor.
Repeat.
While seated in a chair, slowly lift up
the right knee about 3 inches, then
extend the right leg. Do not lock the
knee. Slowly bend the leg and
return the foot to the floor.
Repeat the exercise on the
right leg before switching
legs.
8
KNEE RAISE
11
Stand sideways behind a chair, holding
on to top of the chair with one hand.
Maintaining good posture, slowly raise
the fight knee until the thigh is parallel to the floor. Slowly lower the
leg until the foot is on the floor.
Repeat lifting the right leg
before switching
legs.
LEG CURL
Stand behind a chair, holding on to the
top of the chair. Maintaining good posture,
slowly raise the right heel toward the buttocks until the shin is parallel to the floor.
Slowly lower the leg until the foot is on
the floor. Repeat lifting the right leg
before switching
legs.
10
LEG TO SIDE
Stand behind a chair, feet shoulder width
apart, holding on to the top of the chair.
Maintaining good posture, slowly raise
the right leg out away from the body
(approximately 1 foot). Slowly
lower the leg until the foot is
on the floor. Repeat lifting
the right leg before
switching legs.
LEG TO BACK
9
12
Stand behind a chair, feet shoulder
width apart, holding on to the top of the
chair. Maintaining good posture, extend
the right leg back, do not bend the
knee. Slowly lower the leg until
*Ankle weights
the foot is on the floor. Repeat
are optional for
leg exercises.
lifting the right leg before
Start with 2 lbs.. and
switching legs.
gradually increase the
weight as you
become stronger.
ADULT WEIGHT
Illustrations by Jeanne A. Benas
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