GENERAL FITNESS AND EXERCISE PROGRAM

1. Exercise regularly. Choose an exercise which you enjoy doing such as walking, jogging, stationery bike or swimming.
2. Exercising with a friend can help some people stay motivated.
3. Set realistic goals for weight loss and frequency of exercise.
4. Exercise for at least 45 minutes three to four times per week.
5. Stop and rest if you feel dizzy or lightheaded, experience pain in your chest or down your arm, or notice any other abnormal physical symptoms. Consult your physician prior to starting an exercise program. Be sure to call your doctor if any symptoms occur during exercise.

Our recommendation for a general fitness program divided into five parts.

1. A five minute stretching warm up period.
2. Work you way up to 30 to 40 minutes of aerobic exercise. During this period of aerobic exercise 80% of your maximum heart rat should be obtained. Your maximum heart rate can be calculated by taking the number 220 and subtracting your age. During this period of time you should feel that your are exercising hard. It is normal to seat or to breathe more quickly than usual. This part of the exercise program can be performed by swimming, running, using an elliptical trainer, using a treadmill, a recumbent bike or many other modalities. Try to find a way to perform your aerobic exercise that you enjoy. It is acceptable to watch television or participate in group classes to obtain this goal.
3. Develop a weight lifting program. The weight lifting program should involve six to seven exercises which generally build the strength in the upper body. As a general rule of thumb, never lift, push or pull any weights that you could not move at least 12 to 15 times. Using very heavy weights can lead to injury which can decrease conditioning.
4. Exercise your abdominal muscles. This can be done through crunches, sit ups or the use of various exercise apparatus. This can also be done on an exercise ball.
5. Take approximately five minutes to stretch and relax following exercise.

General Rules:

This entire program should be able to be completed within 45 minutes to an hour on a regular basis. The goal of exercise is to increase you fitness. Any exercise that causes pain or any of the severe symptoms listed above should be discontinued. An exercise program should be performed with relative confidence that an injury will not occur and that if performed on a regular basis, greater fitness will be realized.

Please consult your physician for more specific exercise recommendations