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Which alternative best describes your general activity
level for the previous month?
A beginner who does not participate regularly in
programmed recreational sports or heavy physical
activity.
❑ Avoid walking or exertion whenever possible.
❑ Walk for pleasure, routinely use stairs, occasionally
exercise sufficiently to cause heavy breathing or
perspiration.
A moderate exerciser who participates regularly in
recreation or work requiring modest physical activity, such
as golf, gymnastics or yard work.
❑ 10 to 60 min. a week
❑ Over one hour a week
An active exerciser who participates regularly in
heavy physical exercise such as jogging, swimming,
cycling or engages in vigorous aerobic activity type
exercise such as tennis.
❑ Run less than 1 mile a week or spend less than 30
min. a week in comparable physical activity.
❑ Run 1 to 5 miles a week or spend 30 to 60 min. a
week in comparable physical activity.
A serious exerciser who participates in a regimented
workout program consisting of heavy physical exercise.
❑ Run 5 to 10 miles a week or spend 1 to 3 hours a
week in comparable physical activity.
❑ Run over 10 miles a week or spend over 3 hours a
week in comparable physical activity.
2. DETERMINE YOUR EXERCISE GOALS
It is easier to stay motivated when you determine your
reason for exercising and establish a goal. That is why
you should determine your personal goal very clearly.
Your exercise goal may be one of these:
• Get used to regular physical exercise
• Lose weight
• Maintain or improve health
• Maintain or improve fitness
• Compete with yourself
• Achieve competitive results
3. EXAMPLES OF EXERCISE
RECOMMENDATIONS
Recommendation for a beginner:
Goal Duration in Times Intensity
Target Zone a week
Improve 15-40 min. 2-4 Light
fitness and at a time 1 Light to
well-being moderate
Recommendation for a moderate exerciser:
Goal Duration in Times Intensity
Target Zone a week
Maintain 20-40 min. 2-4 Light to fitness
at a time moderate
and
well-being 1 Moderate
Improve 30-60 min. 2-4 Light to
fitness at a time moderate
and
lose weight 2 Moderate