1. The client and exercise counselor will determine the exercise time allotment which will be planned on a weekly basis. That commitment should eventually include 3 to 7 sessions of at least 20 minutes of duration at an intensity in the 50% to 85% range.
2. That target exercise heart rate will be determined by applying the Karvonen formula which will be provided to the exercise counselor.
3. Initially the exercise program should consist of conservative cardiovascular or "aerobic" exercise sessions. As determined by the counselor and the client an activity or variety of activities will be selected.
4. A brief bgcolor dealing with the function of exercise in the weight management process will be presented by the counselor. That information will be provided by Health & Diet to the counselor. All materials are based on the most recent scientific literature dealing appropriately with the subjects of exercise and weight management.
5. On the basis of at least weekly interaction between the counselor and the client, the prior weekly exercise accomplishment will be analyzed and the following week's exercise plan will be arranged. Additional information will be provided by the counselor as per curriculum provided by Health & Diet.
6. This educational and counseling process will be continued throughout the weight loss and maintenance phase of the Health & Diet program. Materials will be provided by Health & Diet for the duration of the process.
A forty year old individual with no medical restrictions who has been relatively inactive and has decided to devote three sessions per week to an exercise program:
Week one: Walking will be the selected activity and each of the alternate day (Mon., Wed, Fri.) sessions will begin with a brief stretching routine (supplied to the client and the counselors). The client will then be given a target exercise heart range. In this case the client would have a hypothetical target range of 125 to 164 beats per minute. The client will be advised to "ease into" the walking program by staying within the lower limits of the target zone and by observing sensations of fatigue or discomfort. The general objective of the first week's sessions is to achieve about a ten to twenty minute comfortable walking routine each day easing the pace at the end in order to cool down.
At the end of the first week the counselor will discuss the exercise response with the client and the second week's activities will be agreed to.
Week two: If there were no problems during the first week's activities, the second week's program will be designed as follows: Using a similar warm-up routine as that used in week one, the client will attempt to continue the walking program within a range of ten to twenty-five minutes per session. The same precautions will be stressed and observed by the client.
Week three and four: Again assuming a normal response with no complications or problems, the client will strive to build up gradually to approximately thirty minutes, three times weekly.
Weeks four through eight: If a normal progression is attained, the client will be provided with additional material dealing with body composition, cardiovascular fitness, muscle toning or strengthening, flexibility, cross training and a checklist for the subjective evaluation of a personal exercise program. All materials will be provided by Health & Diet including appropriate hand-outs and a counselor’s manual.
Additionally the exercise protocol will begin to include the introduction of a twice weekly muscle toning program. That program will provide a basic full body strengthening program which can be performed in the home consisting of 8 to 10 large muscle exercises which will provide the basis for a sensible toning phase. This segment of the Health & Diet exercise program is designed to compliment the aerobic, cardiovascular (fat utilizing) component which had been provided during the initial four week period.
After the eight week (or however it might take to attain this level of compliance), the counselor will provide updates and additional exercise information about a variety of exercise related topics to the client. Body composition analysis should be performed on a periodic basis since this is the physiological parameter which will most strongly correlate to the long term success of the weight management client.
The long term objective of the Health & Diet program is the lifelong adherence of the client to sensible, healthy habits of diet and exercise based on a foundation of reliable information. The role of the Health & Diet counselor is to provide that informational basis on a personal level.