Special Populations - Fitness for Obesity : 30 Minutes

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Month 2: Stabilization - Endurance

This 4-week stabilization phase is designed to improve stability and endurance strength. This phase also provides a great foundation for those with little to no training background to perform a general fitness program.

Week 1 Training Monday

Warm-up - 5 minutes
Zone 1 - 20 minutes (Measure Heart Rate - 116-134 BPM)
Cool-Down - 5 minutes

Week 2 Training Wednesday

Warm-up - 5 minutes
Zone 1 - 22 minutes (Measure Heart Rate - 116-134 BPM)
Cool-Down - 3 minutes

Week 2 Training Friday

Warm-up - 5 minutes (Below 100 BPM)
Zone 2 - 2 minutes (Measure Heart Rate - 144-153 BPM)
Zone 1 - 3 minutes (Measure Heart Rate - 116-134 BPM)
Zone 2 - 2 minutes (Measure Heart Rate - 144-153 BPM)
Zone 1 - 3 minutes (Measure Heart Rate - 116-134 BPM)
Zone 2 - 2 minutes (Measure Heart Rate - 144-153 BPM)
Zone 1 - 3 minutes (Measure Heart Rate - 116-134 BPM)
Zone 2 - 2 minutes (Measure Heart Rate - 144-153 BPM)
Zone 1 - 3 minutes (Measure Heart Rate - 116-134 BPM)
Cool-down - 5 minutes (Below 100 BPM)

Week 3 Training Monday

Warm-up - 5 minutes
Zone 1 - 22 minutes (Measure Heart Rate - 116-134 BPM)
Cool-Down - 3 minutes

Week 3 Training Wednesday

Warm-up - 5 minutes (Below 100 BPM)
Zone 2 - 2 minutes (Measure Heart Rate - 144-153 BPM)
Zone 1 - 3 minutes (Measure Heart Rate - 116-134 BPM)
Zone 2 - 2 minutes (Measure Heart Rate - 144-153 BPM)
Zone 1 - 3 minutes (Measure Heart Rate - 116-134 BPM)
Zone 2 - 2 minutes (Measure Heart Rate - 144-153 BPM)
Zone 1 - 3 minutes (Measure Heart Rate - 116-134 BPM)
Zone 2 - 2 minutes (Measure Heart Rate - 144-153 BPM)
Zone 1 - 3 minutes (Measure Heart Rate - 116-134 BPM)
Cool-down - 5 minutes (Below 100 BPM)

Week 3 Training Friday

Warm-up - 5 minutes
Zone 1 - 20 minutes (Measure Heart Rate - 116-134 BPM)
Cool-Down - 5 minutes

Week 4 Training Day Monday

Warm-up - 5 minutes (Below 100 BPM)
Zone 2 - 2 minutes (Measure Heart Rate - 144-153 BPM)
Zone 1 - 3 minutes (Measure Heart Rate - 116-134 BPM)
Zone 2 - 2 minutes (Measure Heart Rate - 144-153 BPM)
Zone 1 - 3 minutes (Measure Heart Rate - 116-134 BPM)
Zone 2 - 2 minutes (Measure Heart Rate - 144-153 BPM)
Zone 1 - 3 minutes (Measure Heart Rate - 116-134 BPM)
Zone 2 - 2 minutes (Measure Heart Rate - 144-153 BPM)
Zone 1 - 3 minutes (Measure Heart Rate - 116-134 BPM)
Cool-down - 5 minutes (Below 100 BPM)

Week 4 Training Day Wednesday

Warm-up - 5 minutes
Zone 1 - 20 minutes (Measure Heart Rate - 116-134 BPM)
Cool-Down - 5 minutes

Week 4 Training Day Friday

Warm-up - 5 minutes (Below 100 BPM)
Zone 2 - 2 minutes (Measure Heart Rate - 144-153 BPM)
Zone 1 - 3 minutes (Measure Heart Rate - 116-134 BPM)
Zone 2 - 2 minutes (Measure Heart Rate - 144-153 BPM)
Zone 1 - 3 minutes (Measure Heart Rate - 116-134 BPM)
Zone 2 - 2 minutes (Measure Heart Rate - 144-153 BPM)
Zone 1 - 3 minutes (Measure Heart Rate - 116-134 BPM)
Zone 2 - 2 minutes (Measure Heart Rate - 144-153 BPM)
Zone 1 - 3 minutes (Measure Heart Rate - 116-134 BPM)
Cool-down - 5 minutes (Below 100 BPM)

Tools

Calculate your Zone Range for your Age
Treadmill Test

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Free Form Fitness is Hosting Another Cheo Event May 31, 2008!

Click here for more info and come Join the Fitness Event of the Year!

• 9:00am - 5 km Walk or Run
• 12:00pm - Benchpress & Deadlift competition
• 3:00pm - Bodyweight Endurance Competition

You can do all three events and really test your inner super hero, or choose from any !

The date again is May 31st ! See you there !

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Best Steps to Overcome Water Weight and Bloat

There are a few causes of water retention but for many an increase in sodium through the diet ( mainly salt intake ) is a common cause and research suggests it may contribute to high blood pressure and other health complications. Sodium is present in virtually all food products, so when a person consumes more food it's inevitable they also consume more sodium. Weight gains are very often a combination of fat stores and water retention.

Understand that there's a difference between water weight and fat weight. Even if you lose the water, your body won't lose the fat. So, you can watch your sodium, take water flushing herbs and drink more water for all you want, but your not going to lose the fat.

Water weight is held under the skin and above the fat. Understand that the water weight I am talking about is the excess water weight, from ingesting too much sodium.

The long term effect of too much sodium can lead to high blood pressure and kidney disease.

Here are the best steps to Overcome Water Weight and Bloat.

1. Decrease your sodium intake. Various organizations, including the National Academy of Sciences' Institute of Medicine, have published recommendations for daily sodium intake. Most recommend between 1,500 and 2,400 milligrams (mg) a day for healthy adults.
2. Stay away from processed and prepared foods.
3. Stay away from condiments.
4. Identify ingredients that are loaded with sodium and stay away from them. Here is list, Monosodium glutamate (MSG), Baking Soda, Baking powder, Disodium phosphate, sodium alginate, sodium nitrate or nitrite.
   
5. Remove salt from recipes whenever possible. If you need to add salt, use sea salt as an alternative.
6. Use herbs, spices and other flavorings to enhance food.
   

Most people go way over the recommended sodium intake for your body on a daily basis. The easiest way to reduce your intake is to follow the tips above and start eating clean. Diet is a major key to wellness and healthy weight loss. If you need a diet program, please contact me.

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