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| Namaste, Welcome to Body/Spirit Fitness. This is a site of information and ideas to support your physical health and inner journey. |
Body Spirit Fitness
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Day 5 – Your Exercise Prescription
There are three basic categories of fitness: cardiovascular, muscular, and flexibility.
We discussed yesterday, the importance of exercise in losing weight and keeping it off.
Being physically fit also means, having the strength and vigor to perform daily
activities, with energy left over to enjoy daily activities or to meet stress induced
demands." Your heart, lungs, and muscles should be resilient. Your weight and body
fat should be within a desirable range.
Cardio-respiratory endurance
Cardio-respiratory Endurance is the ability of your heart and lungs to supply muscles
with nutrients and oxygen. This allows for greater energy and endurance in all that you.
Muscular endurance, size and strength
It is important to have enough muscle to keep your metabolism active (it burns lots of
calories) so you can meet the strength demands of everyday life, with reserve for
emergencies.
Flexibility
Flexibility is the ability to move muscles and joints through their full range of motion.
One way to gauge flexibility is to see how close you come to touching your toes with
legs straight.
The general fitness exercise prescription
Now that we know the elements of general fitness, and what we need to do to lose
weight, let’s see what an appropriate exercise program might look like.
Sample Program
1. 1. A 5-minute warm-up doing a low level aerobic activity, such as walking.
2. 20 minutes of aerobic activity performed at 60-80% of maximum heart rate,
such as jogging or walking on a treadmill, or a combination of walking and jogging.
3. 5 slow walking to cool-down.
4. 25 minutes of weight training. Performing 3 sets in the 5-7-rep range of the
following exercises:
• Squats or Leg Presses;
• Dead lifts or Back Extensions;
• Bench Presses;
• Lat Pull downs or Bent over Rows; for a total of 12 sets
• 5 minutes of abdominal work.
• 5 minutes stretching
*Perform about 5 minutes of stretching after the aerobic phase and between sets of
resistance exercises, paying particular attention to hamstrings, lower back, calves, and
shoulders.
An alternate program with minimal equipment could consist of something as simple as:
1. A 5-minute warm-up doing a low level aerobic activity, such as walking.
2. 20 minutes of aerobic activity performed at 60-80% of maximum heart rate,
such as jogging or walking on a treadmill, or a combination of walking and jogging.
3. 5 slow walking to cool-down.
4. 25 minutes of weight training. Performing 3 sets in the 5-7-rep range of the
following exercises:
• Squats
• Sit-ups and leg lifts
• Push ups
• Rows with exercise bands.
• Back extensions with an exercise ball
• 5 minutes stretching
(There are hundreds of exercises you can do with just a ball and band)
Either of these programs could be broken up into two workout sessions (i.e. Aerobic
and weight training on alternate days).
This is a sample of what your food for the day might look like. (Changes Daily)
Vegetarians will substitute beans, soy products, tofu, tempeh, seitan, or other
vegetable proteins for any meat used in the sample diet.
Breakfast: fruit plate, ½ whole-wheat bagel, coffee with fat-free creamer = 1
carb, 1 dairy, 1 fruit
Snack: apple and low-fat cheese = 1 fruit, 1 dairy
Lunch: beans and corn tortilla with low-fat cheese, salad = 1 protein, 1
veg., 1 carb, 1 dairy
Snack: meal replacement drink = 1 protein, 1 carb
Dinner: Shrimp on salad, small baked potato, green beans, and grapes = 1
protein, 2 veg., 1 carb
Total = 3 proteins 4 carbs (starchy), 3 veg, 3 fruits, 3 dairy
This is meant as a sample. We will change this daily.
For Your Spirit:
One of the most responsible things you can do as an adult is to become more of a
child.
~Wayne Dyer
There are three basic categories of fitness: cardiovascular, muscular, and flexibility.
We discussed yesterday, the importance of exercise in losing weight and keeping it off.
Being physically fit also means, having the strength and vigor to perform daily
activities, with energy left over to enjoy daily activities or to meet stress induced
demands." Your heart, lungs, and muscles should be resilient. Your weight and body
fat should be within a desirable range.
Cardio-respiratory endurance
Cardio-respiratory Endurance is the ability of your heart and lungs to supply muscles
with nutrients and oxygen. This allows for greater energy and endurance in all that you.
Muscular endurance, size and strength
It is important to have enough muscle to keep your metabolism active (it burns lots of
calories) so you can meet the strength demands of everyday life, with reserve for
emergencies.
Flexibility
Flexibility is the ability to move muscles and joints through their full range of motion.
One way to gauge flexibility is to see how close you come to touching your toes with
legs straight.
The general fitness exercise prescription
Now that we know the elements of general fitness, and what we need to do to lose
weight, let’s see what an appropriate exercise program might look like.
Sample Program
1. 1. A 5-minute warm-up doing a low level aerobic activity, such as walking.
2. 20 minutes of aerobic activity performed at 60-80% of maximum heart rate,
such as jogging or walking on a treadmill, or a combination of walking and jogging.
3. 5 slow walking to cool-down.
4. 25 minutes of weight training. Performing 3 sets in the 5-7-rep range of the
following exercises:
• Squats or Leg Presses;
• Dead lifts or Back Extensions;
• Bench Presses;
• Lat Pull downs or Bent over Rows; for a total of 12 sets
• 5 minutes of abdominal work.
• 5 minutes stretching
*Perform about 5 minutes of stretching after the aerobic phase and between sets of
resistance exercises, paying particular attention to hamstrings, lower back, calves, and
shoulders.
An alternate program with minimal equipment could consist of something as simple as:
1. A 5-minute warm-up doing a low level aerobic activity, such as walking.
2. 20 minutes of aerobic activity performed at 60-80% of maximum heart rate,
such as jogging or walking on a treadmill, or a combination of walking and jogging.
3. 5 slow walking to cool-down.
4. 25 minutes of weight training. Performing 3 sets in the 5-7-rep range of the
following exercises:
• Squats
• Sit-ups and leg lifts
• Push ups
• Rows with exercise bands.
• Back extensions with an exercise ball
• 5 minutes stretching
(There are hundreds of exercises you can do with just a ball and band)
Either of these programs could be broken up into two workout sessions (i.e. Aerobic
and weight training on alternate days).
This is a sample of what your food for the day might look like. (Changes Daily)
Vegetarians will substitute beans, soy products, tofu, tempeh, seitan, or other
vegetable proteins for any meat used in the sample diet.
Breakfast: fruit plate, ½ whole-wheat bagel, coffee with fat-free creamer = 1
carb, 1 dairy, 1 fruit
Snack: apple and low-fat cheese = 1 fruit, 1 dairy
Lunch: beans and corn tortilla with low-fat cheese, salad = 1 protein, 1
veg., 1 carb, 1 dairy
Snack: meal replacement drink = 1 protein, 1 carb
Dinner: Shrimp on salad, small baked potato, green beans, and grapes = 1
protein, 2 veg., 1 carb
Total = 3 proteins 4 carbs (starchy), 3 veg, 3 fruits, 3 dairy
This is meant as a sample. We will change this daily.
For Your Spirit:
One of the most responsible things you can do as an adult is to become more of a
child.
~Wayne Dyer
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