Healthy Loss Weight

Healthy Weight Loss Program: Your Personal Exercise Prescription

Executive summary about Healthy Weight Loss By Malton A. Schexneider, PT, MMSc

A fat burning exercise prescription is a MUST for the long term success of any healthy weight loss program. Guidelines for healthy weight loss related to exercise and physical activity have been steadily improving over the last 20 years.

The diet industry also endorses exercise as a beneficial component in any healthy weight loss plan.

1. Determine your age adjusted maximum heart rate (220 – your age = maximum heart rate)

2. Determine your optimum fat burning exercise heart rate range (maximum heart rate x .6 = minimum heart rate; maximum exercise heart rate x .75 = maximum exercise heart rate )

3. Exercise for 30 minutes, 3 times per week, keeping your heart rat between 60% and 75% of your age adjusted maximum heart rate.

4. Perform the flexibility exercises listed below 2 – 3 times per week.

*Exercise Prescription

Exercise, by definition, means purposeful movement. Although many kinds of exercise exist, certain exercises may not be necessarily therapeutic for you. Remember, an exercise prescription is just that; it’s a prescription. Very little benefit will be obtained with nonspecific, over the counter exercise programs. The purposes of an exercise prescription are to:

1. Increase muscular flexibility

2. Normalize and balance muscle tone by increasing oxygen rich blood flow to the tissue

3. Integrate muscle activity

4. Restoration of functional movement

5. Restoration of functional muscle strength and endurance

The exercise principles listed below serve as a guideline for proper application. Exercises designed to improve flexibility should be performed several times per day. Never hold your breath during exercise. This type of muscle soreness is not a cause for stopping your exercise program.

Allow yourself enough time to complete the exercise as prescribed. In combination with a healthy diet and nutrition plan, a fat burning exercise prescription is a necessary component of any healthy weight loss program.

How to Choose a Healthy Weight Loss Program That Works

Executive summary about Healthy Weight Loss By Jef Scott

You can’t lose weight the healthy way by eating badly. Also realize that over eating and weight loss, does not go together. By trying to take a shortcut with weight loss pills and yet continue to eat poorly, you’ll put right back on any weight you previously lost.

Starving yourself for weight loss is a bad idea. Here’s what I mean, a healthy breakfast, morning snack, balanced healthy lunch, afternoon snack, supper and an evening snack. Your servings should be small and healthy.

Committing to a schedule of regular physical exercise is absolutely necessary in a healthy weight loss program. Exercise not only helps you lose weight, but will also help fight disease and increase your total health. If we combine all three with eating healthy and regular exercise, we put ourselves on the path to living longer and healthier lives.