substitute for professional care. Consult your physician before beginning an exercise program.

• Warm-up 5-10 minutes• RPE 6-10 1-2 times per day

CHOOSING AN EXERCISE INTENSITY RANGEAGE 40 45 50 55 60

Heart Rate Heart Rate Heart Rate Heart Rate Heart RateFitness Level Range Range Range Range Range

Low Fitness 125-138 123-135 120-132 118-129 115-126

Average Fitness 139-150 136-148 133-145 130-141 127-138

High Fitness 151-164 149-159 146-155 142-151 139-147

Note: Heart rate range based upon the Karvonen formula using an estimatedmaximum heart rate of 200 and an estimated resting rate of 70.

RPE

STRETCH PROGRAMWarm Up/Cool DownJoint stiffening increases as individuals age. It is important tostretch the major muscle groups to decrease joint stiffness,

• Warm-up and cool-down using the stretches listed below.• Walk a few minutes before stretching to warm the muscles.• Hold each stretch 5-15 seconds, to the point of mild tension, butnot extreme pain. Never bounce!

• Breathe while you stretch to increase blood flow to your muscles.

NECK TURNS:Slowly turn the head to theright, looking over the rightshoulder. Hold. Slowly lowerchin to the chest. Hold. Slowlyturn the head to the left, look-ing over the left shoulder. Hold.Repeat.

SHOULDER CIRCLES:Slowly circle both shouldersbackwards 5 times. Repeat,circling both shoulders forward5 times.

BACK SQUEEZE:Sitting with good posture, arms

slowly squeeze shoulderblades together. Hold. Repeat.

ARM STRETCH:Cross your right arm in front of

toward the body at the elbowand hold. Switch arms andrepeat.

THIGH STRETCH:Stand up straight. Hold ontothe wall with the left hand. Withthe right hand, grasp the ankleand slowly pull the heel uptowards the buttocks until ten-sion is felt along the front ofthe thigh. Keep the kneesclose together. Hold. Lowerfoot to the floor. Repeat,stretching the right leg beforestretching the left leg. Holdonto the wall with the righthand and use the left hand tostretch the left leg.

CALF STRETCH:Stand facing a wall with bothhands placed on the wall aboutshoulder level. Place the rightfoot well behind the body.Keeping the right leg straightand the heel to the floor, leantoward the wall. Hold. Repeatstretching the right leg beforestretching the left leg.

WARM UP AEROBICS

MUSCULAR STRENGTH 2 sessions daily

muscle mass. By increasing muscle mass, metabolism will increase, aiding

along with the reduction in total calories and dietary fat can help in weight

• Repeat each stretch 3-5 times. Perform stretches 2-3 days weekly.

your body. Slowly pull the arm

bent at the sides of the body,

loss. Choose a low impact aerobic activity you will enjoy and continue withon a regular basis. Increase duration verses intensity. improve range of motion and reduce injuries.Consider intermittent bouts of 10 minutes throughout the day.

in the weight loss process. Increasing daily activity and physical conditioning

* Strength training may improve muscular strength and physical function• Progression to 50-60 minutes daily may enhance long-term weight-loss

* Strength training may help maintain or gain lean body mass which burns calories!* Reduce risk of cardiovascular disease and associated risk factors* Increase ease of performing daily tasks

BENE

Weight Management

For more information on exercise and weight visit www.myfitscript.com

ADULT WEIGHT copyright 2012

No exertion at all

Extremely light

Very light

Light

Somewhat hard

Hard (heavy)

Very hard

Extremely hard

Maximal exertion

19

20

181716

1514

1312

1110

98

7

6

F • 2-3 days per week I • 8-12 repetitions T • 20-40 minutes COOL DOWN

F • 5-7 days per week;

I • RPE 9-progress to 15T • 30-60 minutes or

E • Walking, cycling

E • Weight machines,free weights • 7-10 minutes

Borg

“The scale with correct instructions can be obtained from Borg Perception.se the home page: www.borgperception.se/index.html”

The information in this booklet is not meant to be used as a diagnosis for health related problems or a

Scale ®

The overall goal of the exercise program is to reduce body fat and increase lean

Borg-RPE-skalan® ©Gunnar Borg, 1970, 1985, 1994, 1998

SIDE SHOULDER RAISE

Sitting straight up begin withthe arms lowered to the outside of the chair.Palms should be facing inward. Slowly raisethe right dumbbell straight out to the side ofthe body until shoulder height is reached.Lower the dumbbell before raising the leftarm.

ALT. MILITARY PRESS

Begin with dumbbells resting on shoul-ders. Slowly extend the right arm uptoward the ceiling. Return the dumbbellto the shoulder beforelifting the left arm.

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3

2

BICEPS CURL

While seated, begin with the dumbbellsresting on the thighs, palms up. Keepingthe elbows close to the sides, bring the

right hand toward the shoulder. Slowlylower the dumbbell before raising the

left hand.

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6

5

ONE ARM ROW

While seated, begin by leaning forward and placingthe left arm across the knees. Extend the right armdownward toward the floor with the palm inward.

Slowly raise the right dumbbell up close to thebody until the dumbbell reaches armpit level.

Lower the dumbbell to the starting positionbefore repeating the exercise. Repeat

using the left arm.

FRONT SHOULDER RAISE

Begin with the dumbbells resting on the thighs.Palms should be facing downward. Slowly raise

the right dumbbell straight in front of the body until shoulder height is reached. Lower thedumbbell to the thigh before raising the

left arm.

TRICEPS EXTENSION

Begin with the right elbow pointing upward toward theceiling and the dumbbell resting on the shoulder.Slowly extend the dumbbell upward toward the ceiling.Slowly lower the dumbbell to the shoulder before

repeating. Repeat the exercise on the right sidebefore switching to the left side. For

assistance,hold the right elbow with the lefthand to maintain the elbow pointing

toward the ceiling.

ADULT WEIGHT

LEG EXTENSION

While seated in a chair, slowly lift upthe right knee about 3 inches, thenextend the right leg. Do not lock the

knee. Slowly bend the leg andreturn the foot to the floor.

Repeat the exercise on theright leg before switching

legs.

KNEE RAISE

Stand sideways behind a chair, holdingon to top of the chair with one hand.Maintaining good posture, slowly raisethe fight knee until the thigh is par-allel to the floor. Slowly lower the leg until the foot is on the floor.Repeat lifting the right leg before switching legs.

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7

9

TOE RAISE

Stand behind a chair, holding on to thetop of the chair. Maintaining good pos-ture, slowly raise both heels off the floor.

Slowly lower the heels to the floor.Repeat.

LEG TO BACK

Stand behind a chair, feet shoulderwidth apart, holding on to the top of thechair. Maintaining good posture, extend

the right leg back, do not bend theknee. Slowly lower the leg untilthe foot is on the floor. Repeat

lifting the right leg beforeswitching legs.

LEG TO SIDE

Stand behind a chair, feet shoulder widthapart, holding on to the top of the chair.Maintaining good posture, slowly raisethe right leg out away from the body(approximately 1 foot). Slowlylower the leg until the foot ison the floor. Repeat liftingthe right leg beforeswitching legs.

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Illustrations by Jeanne A. Benas

LEG CURL

Stand behind a chair, holding on to thetop of the chair. Maintaining good posture,slowly raise the right heel toward the but-

tocks until the shin is parallel to the floor.Slowly lower the leg until the foot is on

the floor. Repeat lifting the right legbefore switching

legs.

*Ankle weightsare optional forleg exercises.Start with 2 lbs.. and gradually increase theweight as youbecome stronger.

ADULT WEIGHT