Fitness RX

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Designing Your WLS Fitness Plan

In order for you to design a fitness plan you need some basic knowledge.

Here is a definition of what aerobic/cardio means.

Aerobic (cardio) Exercise:

Involving or improving oxygen consumption by the body, increases the

capacity of the heart, lungs and blood flow. Burns body fat stores.

Increases bone density and RMR (resting metabolic rate). Decreases RHR

(resting heart rate), blood pressure, stress, and depression.

The following is a list of cardio exercise guidelines.

Cardio Fitness Rx

Frequency – Minimum of 3 times per week. Daily is optimal.

Intensity – 55% - 85% of MHR (maximum heart rate). Or use the perceived

exertion rate of 5-8 on a scale of 1-10, 1 being asleep and 10 being

exhausted.

Duration – 20-60 minutes continuous or 2-6, 10 minute increments throughout

the day.

Type of Activity – The best aerobic exercise is the type that uses the large

muscles of the body, encourages compliance, adheres to guidelines above and

does so without injury or undue stress. Cross training may be beneficial in

achieving a well rounded training effect and encourage compliance.

Cardio Conditioning Phases

Phase I

Begin with Phase I. If at any time during the 12 week period you feel

capable of moving on to Phase II, please do so.

Frequency

1-3 times per week

Intensity

55-60% Max Heart Rate, or 5-6 on a scale of 1-10

Duration

20-30 minutes continuous, or 2-3, 10 minute increments

Period

12 weeks

Phase II

Start Phase II after completing Phase I or if you are not feeling challenged

by Phase I. If at any time during Phase II you are no longer feeling

challenged, move on to Phase III.

Frequency

4-5 times per week

Intensity

65-70% Max Heart Rate, or 6-7 on a scale of 1-10

Duration

30-40 minutes continuous, or 3-4, 10 minute increments

Period

12 weeks

Phase III

This is the final phase and you will be on this phase for the rest of your

life.

Frequency

5-7 times per week

Intensity

75-85% Max Heart Rate, or 7-8 on a scale of 1-10

Duration

40-60 minutes continuous, or 4-6, 10 minute increments

Period

Indefinitely

If you can't accept losing, you can't win. - Vince Lombardi

Cardio Systems

Below I have listed several options for your cardio routine.

Continuous – Same workload, 20-60 minutes; ie, walk for 20 minutes.

Interval – 3 minutes easy, 1 minute hard, repeat for 20-60 minutes; ie walk

3 minutes, run 1 minute.

Fartlek – Random interval, no pattern, repeat for 20-60 minutes; ie, walk to

the 1st telephone pole, then run to the next stop sign. Make it up as you go

Super Circuit – Alternate 3 minutes of cardio with 1-4 sets of resistance

training, repeat for 20-60 minutes; ie, walk on treadmill for 3 minutes,

perform 1 set of 12 bicep curls & 1 set of tricep kickbacks, return to

cardio for 3 minutes. Repeat 4 times. Choose two other body parts and repeat

Cross Training – Variety, in one workout, throughout the week, month or

seasons.

Use these different cardio systems to keep yourself challenged. Variety is

the key to success for most people.

So there you go; all the guidelines to create an individualized program.

Start out slow and work your way up at your own pace. If the minimums are

too much for you, start at a lower level. If after 12 weeks on phase 1 or 2

you are not ready to move on, stay where you are until you are ready. If at

anytime before the 12 weeks you are not feeling challenged, please feel free

to move ahead.

The very best type of exercise is whatever you will do!!!

Tammy Bartz CPT, Patient 2000

Please feel free to contact me with any questions or comments at

tammy@...