Find Your Comfort Zone
Before you embark on any new exercise plan, be sure to consult your physician. That done, review these plans and find the one that describes you best. Or work up an individualized program with your physician or a certified fitness trainer. You ' ll need to learn how to measure your pulse as well as calculate your Target Heart Rate( THR) zone.( See " Find Your Target Heart Rate Zone " on page 298.)
PLAN 1: JOHNNY GO LIGHTLY
Criteria:
• You are over the age of 50.
• Your body mass index( BMI) is greater than 35( check the BMI chart in Chapter 13).
• Your current level of physical activity is either none or very little.
• You have been diagnosed with heart disease, diabetes, hypertension, severe asthma or severe arthritis.( Again, you must get a physician ' s approval before beginning this exercise plan. See also " Safety Counts!" on pages 297-298.)
Choose one or more activities from or similar to the ones listed below and do them for ten minutes each, two days a week.
• Walking on a flat surface
• Leisure bicycling
• Basic stretching
• Yoga
• Light swimming
• Beginner water aerobics
Increase your workout time by three minutes each week, and add a third day when you reach week three.
PLAN 2: LIGHT ' N ' LIVELY
Criteria:
• You are 35 to 50 years old.
• Your BMI is greater than 30 but less than 35( check the BMI chart in Chapter 13).
• Your current activity level is minimal.
Choose one or more activities from or similar to the ones listed below and do them for fifteen minutes each, three days a week.
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