Exercise Plan

Kathy enjoys walking but would like to start running eventually and possibly compete in a local 5K run. She has not exercised with any consistency for many years and has no other medical problems that would require the need for cardiovascular stress testing before she starts an exercise program.

Mode: Walking

Intensity: 60 to 80 percent of her maximal heart rate (220 '35 = 185 maximal heart rate; 60 to 80 percent = 111 to 148 beats per minute). She will start at a comfortable pace where she is able to walk and talk with minimal difficulty. (See the section on progression.)

Duration: She will start with 10 minutes per session 2 to 3 times per day (20 to 30 minutes per day). (See the section on progression.)

Frequency: She will start with 1 to 4 days of exercise per week. (See the section on progression.)

Progression: Over the first 4 to 6 weeks, she may start jogging if she feels comfortable, and she will gradually increase her intensity to 80 percent of her maximal heart rate. She can also increase her duration from 30-minute sessions to 60-minute sessions; she may split these up into more convenient sessions as well. She may increase her frequency from 4 to 7 days per week. Kathy will likely meet her goal of running in a 5K race in the first 2 to 3 months.

Resistance exercise: Endurance strength building 3 days per week (two to three sets of 8 to 12 repetitions without significant strain or pain). Kathy will do biceps curls, triceps presses, chest presses, and shoulder shrugs starting at 5 pounds and increasing as tolerated. She'll do leg curls and leg presses starting at 25 pounds and progressing as tolerated. (See chapter 4 for more about resistance exercises.)

Stretching: She'll stretch the large muscle groups (focusing on the quadriceps, hamstrings, and calf muscles) before every aerobic exercising event; she'll hold each stretch position to the point of mild discomfort for 10 to 30 seconds and repeat 3 to 5 times. (See chapter 4 for more about stretching and flexibility.)

Special motivator: The personal goal that will keep Kathy motivated is to compete in a 5K race.