Hello, Paula!

Congratulations on your commitment towards improving your health. I would like to emphasize that even though losing weight may be a goal of yours (and one that you have achieved before), a lifelong regimen of regular exercise and healthy eating will bring about significant changes in your health, energy, and confidence — regardless of how much weight you lose.

Paula’s Exercise Program

I am recommending that you target five exercise sessions per week, allotting 60 minutes for each session. I don’t care which days of the week you perform the sessions, as long as you do five.

Perform cardiovascular exercise in each session, choosing either walking or bicycling.
Don’t concern yourself with exercise videos just yet. Each cardiovascular session should be 30 to 45 minutes in duration. At this time, since walking will be much more comfortable to perform then bicycling, you might want to build up to 45 minutes of brisk walking for a session and up to 30 minutes of bicycling. You can also combine the two exercises if you like, such as 25 minutes of walking followed by 20 minutes of bicycling.

Your walking pace and bicycling resistance and speed should be at intensity levels that elevate your heart rate between 120 and 150 beats per minute. This is a good target zone for you to help achieve your goals.

Try to vary your cardiovascular sessions so that you are not performing the same activity in more than two consecutive sessions. A sample week might look like this:
MONDAY: walk, 45 minutes
TUESDAY: walk, 45 minutes
WEDNESDAY: cycling, 30 minutes
FRIDAY: walk, 45 minutes
SUNDAY: cycling, 20 minutes, walk 25 minutes
After each cardiovascular session perform the 10 basic stretches. Hold each stretch for 10 to 30 seconds.

I also recommend two to three times per week performing weight-training exercises.
Target the upper body muscles, including the back, chest, shoulders and arms and abdominals. For now, perform one set for each exercise, aiming to complete between 10 to 15 repetitions per set. Increase your resistance when you are able to perform 15 repetitions easily.

A complete first-aid kit contents may help you respond quickly and effectively to common injuries, emergencies. Everyone must include a first aid kit handy in the workplace, in the car and at home.

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