Exercise

“My Buddy Diet”

Exercise

PHASE I: 13 Weeks - 

Each Week for the next 13 weeks we will make:

“My Buddy Diet – DREAM” lifestyle changes.

Week 1

Exercise: This week we will start stretching and exercise.

1. Have a realistic assessment of physically where we are now. Some of us are at level 1 some at level 10.
2. Start working out with your Buddy three times per week for 30 min minimum each workout. Work out together but at your own level. Break a sweat.
3. Each Buddy is to encourage, coach and help the other. Make it fun.
4. Start stretching all major muscle groups. Think Yoga
5. Patience – We have lots of time to work Cardio/aerobic and strength training. For now stretching Only for levels 1-5. If your level 5-10 start doing Calisthenics in sets of 15 reps. 
6. There will be days when you just don't feel like exercising. That's when your Buddy steps up or you step up and you both exercise.

Week 2

Exercise: This week we will build on week 1.

1. Do all in week 1.
2. Hopefully you and your Buddy are at near fitness levels. If not then the higher level person may need to do extra sets of exercises to or extra minutes of aerobics to make up the difference.
3. Levels 1-5 continue stretching only. Levels 5-10 calisthenics working up to three sets of 15 reps.
4. Work out 45 minutes three times this week with the last 15 minutes being a buddy walk. Walk and talk. If you can't carry on a conversation and walk your going too fast and you need to stop and let your body catch up.
5. Learn to take your pulse this week.
6. Learn what is your target heart rate. The formula is 220 -(minus your age) times your fitness percentage. See American Heart Association material below.

Week 3

Exercise: This week we will build on weeks 1 & 2.

1. Do all in week 1 & 2.
2. Levels 1-3 continue stretching only. Levels 4-6 add calisthenics in sets of 15 reps. Work out the upper and lower body don't forget the abs. Add walking in place take your pulse and figure your target heart level. Levels 7-10 calisthenics working up to three sets of 15 reps, aerobic until you reach your target heart rate.
3. Work out 60 minutes three times this week with the last 15 minutes being a buddy walk. Walk and talk. If you can't carry on a conversation and walk your going too fast and you need to stop and let your body catch up.
4. Take and chart your pulse this week.
5. Know your target heart rate. The formula is 220 -(minus your age) times your fitness percentage. Learn how it feels to stay at or near your target rate.
6. Drink water, drink water, drink water.

Week 4

Exercise: A new habit called exercise.

1. Embrace this new habit called exercise. Exercise along with water and diet is essential in living long.
2. Make your exercise fun. Joke and play around some between the exercises but do the reps correctly.
3. Everyone start every workout with warm up stretches.
4. Levels 1-3 start calisthenics this week one set of 15 reps then stretch. Break a sweat. Levels 4-6 add calisthenics in sets of 15 reps work up to three sets. Work out the upper body, lower body, legs, abs and back. Add jumping jacks or aerobic movements, take your pulse and figure your target heart level. Hit your target level each workout. Levels 7-10 calisthenics working up to three sets of 15 reps with weights, aerobic until you reach your target heart rate and keep it there for 1-3 minute, depending on your level of fitness.

From The American Heart Association website:

 Health professionals know the importance of proper pacing during exercise. To receive the benefits of physical activity, it's important not to tire too quickly. Pacing yourself is especially important if you've been inactive.

Target heart rates let you measure your initial fitness level and monitor your progress in a fitness program. This approach requires measuring your pulse periodically as you exercise and staying within 50 to 85 percent of your maximum heart rate. This range is called your target heart rate.

What is an alternative to target heart rates?

Some people can't measure their pulse or don't want to take their pulse when exercising. If this is true for you, try using a "conversational pace" to monitor your efforts during moderate activities like walking. If you can talk and walk at the same time, you aren't working too hard. If you can sing and maintain your level of effort, you're probably not working hard enough. If you get out of breath quickly, you're probably working too hard — especially if you have to stop and catch your breath.

When should I use the target heart rate?

If you participate in more-vigorous activities like brisk walking and jogging, the "conversational pace" approach may not work. Then try using the target heart rate. It works for many people, and it's a good way for health professionals to monitor your progress.

The table below shows estimated target heart rates for different ages. Look for the age category closest to yours, then read across to find your target heart rate.

Age	Target HR Zone 50–85 %	Average Maximum Heart Rate 100 %
20 years	100–170 beats per minute	200 beats per minute
25 years	98–166 beats per minute	195 beats per minute
30 years	95–162 beats per minute	190 beats per minute
35 years	93–157 beats per minute	185 beats per minute
40 years	90–153 beats per minute	180 beats per minute
45 years	88–149 beats per minute	175 beats per minute
50 years	85–145 beats per minute	170 beats per minute
55 years	83–140 beats per minute	165 beats per minute
60 years	80–136 beats per minute	160 beats per minute
65 years	78–132 beats per minute	155 beats per minute
70 years	75–128 beats per minute	150 beats per minute

Your maximum heart rate is about 220 minus your age. The figures above are averages, so use them as general guidelines.

Note: A few high blood pressure medications lower the maximum heart rate and thus the target zone rate. If you're taking such medicine, call your physician to find out if you need to use a lower target heart rate.

How should I pace myself?

When starting an exercise program, aim at the lowest part of your target zone (50 percent) during the first few weeks. Gradually build up to the higher part of your target zone (75 percent). After six months or more of regular exercise, you may be able to exercise comfortably at up to 85 percent of your maximum heart rate. However, you don't have to exercise that hard to stay in shape.

Week 5

Exercise: Exercise for Life.

1. Start parking further back in the parking lots and walking in to your destination,
2. Find one flight of stairs to use and walk up them daily. Just one flight please.
3. Still do your warm up stretches every time you workout.
4. Levels 1-3 start calisthenics this week two sets of 15 reps then stretch. Break a sweat. Levels 4-6 add calisthenics in sets of 15 reps three sets. Work out the upper body, lower body, legs, abs and back. Add jumping jacks or aerobic movements every workout. Try moving to music. See if you can do aerobic exercises to the whole song. Then figure your target heart level. Hit your target level each workout. Levels 7-10 calisthenics working up to three sets of 15 reps with weights, aerobic until you reach your target heart rate and keep it there 3-5 minutes, depending on your level of fitness.
5. Start walking for 15 minutes on days that you don't work out.