What can the Action Plan© accomplish for me?
The plan consists of a structured exercise program and a series
of weight loss tips and action steps. Each component progresses you
toward a healthier level in small incremental steps. As mentioned
in your report, combining weight management with exercise is the
best possible way to improve your health and –more importantly-
the most lasting. Once you have experienced the benefits of good
health, the effort you need to invest becomes minimal.
What are the key elements of an Action Plan© workout?
A safe and effective exercise session consists of 3 phases:
• A warm-up; needed to get your body geared toward exercise
by increasing blood flow and stretching the joints and muscles.
Typically this will take 5-7 minutes depending on how hard you plan
to ‘hit it’.
• The training part; This is the core of the program during
which you do your cardio and strength routines. This is the period
in which you want to reach and maintain your training intensity,
your pulse rate and feel the ‘burn’ of your strength
training.
• The cool-down phase; a 5-15 minute phase at the end of the
workout to bring your body systems back to normal. This is the time
to check your heart rate, your blood pressure, to make sure that
all returns to normal. Walking, stretching, or light calisthenics
are good activities for this period.
Why do all these exercises at all versus just going for
a walk?
We would not argue with this question if everyone would walk regularly.
Problem is that few maintain this; they get bored or run into time
problems. The Action Plan© consists of 3 exercise components:
• Cardio- designed to improve your cardiovascular system (heart,
lungs, and blood vessels) and thus improve blood flow to the entire
body. This component has shown to be protective against various
types of heart and vascular disease. In addition, once you get into
the cardio groove, the body releases endorphins which make you feel
good about yourself. As a result, the cardio part is a great stress
reliever as well.
• Stretching- a range of exercises to limber your muscles around
the major joints. Limberness ensures that you are less likely to
injure yourself. In addition, blood flow to the stretched area is
increased so you can easily move into the work out phase. Stretching
is particularly beneficial for people with chronic low back pain,
people who sit or stand for prolonged time periods and people with
joint pains.
• Strength components- No, you will not develop a six-pack
through the Action Plan©. Adding strength by increasing muscle size
will increase your metabolism and help you do daily chores with
less stress. Adding some strengthening exercises to your routine
offsets any muscles loss resulting from your losing weight; a perfect
excuse for you when your weightloss does not follow the Action Plan©
chart but your clothes are starting to fit better.
Do I need special clothes?
The Action Plan© does not require clothing with the ‘swoosh’,
nor do we employ a fashion police force. We do however recommend
that you wear comfortable clothes and good foot wear. If anything,
invest in a pair of good walking shoes. How to find those? Go to
a sporting goods store and look for cross trainer shoes. Look for
shoes that have a thick and broad sole, are bendable between the
ball and middle part of the foot and have adequate padding inside.
Try them on in the store and make sure that there is space between
your toes and the front of the shoe. Also check for any exposed
seams around your heel cup that may start rubbing once you get going.
If you have foot problems or back problems, buy extra inserts. Lastly,
make sure that the shoe has a good arch support.
If you have opted to exercise at home or outdoors and you expect to do so around traffic, wear some protective clothes such as reflective gear or brightly colored materials. Other than headgear to keep the sun out, you should be ready to go…
Can I run a Marathon after the Action Plan©?
You probably can if you could do so before you started; However,
the Action Plan© is designed as a beginners and maintenance program;
The focus of the program is health and not athletic performance.
Although you would not be the first one to be bitten by the exercise
bug, we consider a 3 times-a-week date with your exercise shoes
a genuine success. Don’t let us down….
The Action Plan© has no recommendation for my preferred
routine….
If you decide to get exercise through a different routine, use your
target heart rate as a guide. This range, listed at the top of your
Action Plan© will give you a safe range to exercise in. To check
if you are working at the right level, start the conditioning part
of your work out. After 5 minutes stop and check your pulse rate
for 15 seconds and multiply by 4. The total beats per minute should
be within the range recommended for you. If too low, speed up a
little; if too high, slow down a little. If you are on certain heart
medications (beta blockers) you need to be below your target heart
rate and your ability to breath regularly may be a better indicator.
If you have any questions, consult your doctor or call us.
Should my doctor know that I am starting this program?
If any high risk factors are identified, or if you have (or have
had) chronic diseases, or if you feel persistent fatigue before,
during or after the session, you need to see a doctor. We strongly
recommend that you inform your provider about this program
at your next visit. If any concerns are voiced about your Action Plan©, please contact us immediately.
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