www.CustomFitnessConcepts.comStretching, long walks or walking dog, parking away from the front

door, take stairs vs elevator

Cardio vascular exercise: Weight bearing activities like: Walking, running, elliptical, bicycling, swimming,

and aerobics

Strength building and muscle toning: Resistance training – i.e. Weight lifting, bands, body weight, manual resistance,

etc

High intensity/ interval training

EverydayEat every 3-4 hours for 4-5

times a day.

At least three to four times per

week for 45 – 60

minutes

Rest

Indulge: dessert

No more than once

or twice per week

Less than once per week

Exercise Pyramid

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Aerobic Fitness• Duration:

30 - 60 Minutes• Frequency

3 - 6 sessions/week• Activity

Weight bearing Enjoy Convenient

• Proper Intensity

Nutrition• Contact a Registered Dietitian• Smaller meals every 3-4 hours• Make smart decisions• Set yourself up for success

Anaerobic Fitness• Focus on:

- Chest, shoulders, back, legs and core body

• Consult an expert to help you:- Use proper form- Change stimulus

• Always weight train prior to cardio

Pillars of Success

Typical Results• Lower blood pressure• Healthy BMI• Healthy body fat• Less stress• Greater bone density• Think clearer• Better quality of life

Typical Results• Lower blood pressure• Healthy BMI• Healthy body fat• Less stress• Greater bone density• Think clearer• Better quality of life

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Examples of Intensity

Intensity

70%

60%

Time

Intensity

70%

60%

Time

Intensity

80%

70%

60%

Time

Intensity

80%

70%

60%

Time

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Adjusted Target Heart Rate

220 - Age – RHR (Resting Heart Rate) = X

X * 60% + RHR = LowX * 70% + RHR = High

Normal Resting Heart Rate ranges between:• Newborn infants

– 100 to 160 beats per minute • Children 1 to 10 years

– 70 to 120 beats per minute • Children over 10 and adults (including seniors)

– 60 to 100 beats per minute • Well-trained athletes

– 40 to 60 beats per minute