Daily Exercise Table

Exercise Calendar for _______________________ Date ______________

I will do this program for the following benefits (please circle whatever is appropriate):

Decrease my risk of heart attack and strokes Improve cholesterol Improve endurance and energy Improve self-esteem and mood

Decrease my stress  Slow Down Aging Weight Loss Decrease Diabetes Decrease Cancer

 

I will schedule my exercise (circle one): before work, lunchtime, after work

	Mon	Tue	Wed	Thur	Fri	Sat	Sun
Week 1
Activity
Time/Distance
Route/Program
Heart Rate
Comments
Week 2
Activity
Time/Distance
Route/Program
Heart Rate
Comments
Week 3
Activity
Time/Distance
Route/Program
Heart Rate
Comments
Week 4
Activity
Time/Distance
Route/Program
Heart Rate
Comments

Exercise Progression:

Start with as many days per week as you can, and build up by an extra day each week until you’re exercising 6 days a week.

Duration:

Start with as many minutes as you can exercise, and add a minute each workout until you reach 45-60 minutes per session. If you’re exercising for weight loss, remember that using high-intensity interval training, with breaks in between, will maximize fat burning.

You can measure your heart rate by counting the number of beats on the pulse point on your wrist or neck for ten seconds, then multiply by 6. Your training heart rate is as fast as you can exercise and still talk comfortably to a person  next to you.