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Healthy Weight Loss Program:
Your Personal Exercise Prescription
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. Along with the 1996
Surgeon General's recommendations,
the American College of Sports
Medicine, the Centers for Disease
Control and Prevention and the
American Heart Association have all
issued statements on the importance
of regular physical exercise in a
healthy weight loss program. The diet industry also endorses exercise
as a beneficial component in any healthy weight loss plan. In fact,
look at the disclaimers of any fad diet, special weight loss pill, or
fat
reducing fruit nectar and you'll see
where, in addition to the
"unbelievable benefits" of their
product, the practice of proper
nutrition and consistent aerobic
exercise are highly recommended
to achieve optimal healthy weight
loss results. In other words, these
companies are telling you that
eating right and the incorporation of
moderate aerobic exercise have
more to do with the overall outcome
of the healthy weight loss plan than
does their "miracle pill". Overview
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
rate 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.
Your understanding of the purpose,
principles, and adherence to each
prescribed exercise technique will
be essential to the development of
a positive outcome. 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. Study the principles
carefully in order to maximize the
effectiveness of your exercise
program. Exercises designed to
improve flexibility should be
performed several times per day.
Each exercise should be held for
30-60 seconds to allow the tissue
to elongate. Exercise prescribed
to improve strength, mobility, and
endurance should be performed
at a pace that would enable you
to complete the prescribed
number of repetitions in one
minute. If multiple sets are
prescribed for each exercise
session, a 90 second rest interval
should follow each set. Never
hold your breath during exercise.
Your therapist will instruct you in
the proper breathing technique that
will facilitate a better exercise
outcome. You may experience a
slight ache or discomfort following
your first or second exercise
session. This is a normal reaction
referred to as delayed onset muscle
soreness (DOMS) and should go
away in a day or so. This type of
muscle soreness is not a cause for
stopping your exercise program.
If the exercise reproduces a specific
pain or makes an already existing
pain become more widespread,
stop the exercise and inform your
physician immediately. Allow
yourself enough time to complete
the exercise as prescribed. Exercise
sessions that are rushed through with
little attention paid to technique will
be ineffective and will prolong your
symptoms. If time becomes an issue,
perform a few repetitions several
times throughout the day. Don’t be
in a hurry to advance to more
strenuous exercise. Remember
that tissue adaptation to new forms
of stress takes time. In some cases
it took years for your condition to
develop. It is unrealistic to expect
that the condition will be resolved
after just a few exercise sessions.
Compliance with your prescribed
program and patience will result
in the desired outcome. In
combination with a healthy diet and
nutrition plan, a fat burning exercise
prescription is a necessary
component of any healthy weight
loss program. Before beginning any
healthy weigh loss program, it is
strongly advised that you consult
with your physician. Do you want to
learn more about a fat burning
exercise prescription as a part of a
healthy weight loss program? I've
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About The Author For the past
25 years Malton Schexneider has
been a practicing physical therapist,
a nationally known educator, a
former university professor, a
published author, a clinical specialist
in orthopedic physical therapy, and
personal success coach to
thousands of people just like you
who were seeking lifestyle
transformation. For more
information on healthy weight loss
plans and products go to
http://www.metamorphicweightloss
.com
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