HEALTH & FITNESS PROGRAM
WEEKLY EXERCISE GUIDE

Use the following exercises, with the guide below to help you build an exercise program that will be suitable for you. Remember, this is only a guideline, and should be altered to suit your individual needs.

Depending on your physical condition, you should start this program with the least amount of minutes in each group of exercises and increase the number of minutes by 5 each week. If you are in good physical condition, you may want to start with more than the minimum number of minutes. If you are sore or in pain, please consult a qualified physician before continuing with this or any exercise program.

The "weekly exercise guide" is only an example and should be altered to fit your particular needs and resources available to you. If you are involved in any type of sport, you may substitute the exercises in the chart for regular practices and competitions.

The guide itself uses 2 groups of exercises along with some of the stretches and other exercises described in the amateur-sports.com "Health & Fitness Program". Use the links at the bottom of this page to find these stretches and other exercises.

The following is an explanation of each group of exercises.

These exercises are called cardioresporatory endurance exercises. They help your heart and lungs to deliver oxygen and nutrients to tissues and to remove waste over a period of time. These types of exercises are the best for burning fat. They include sports such as swimming, racquetball and cross country skiing as well as fun physical activities like jumping rope, bike riding or running. Performing calisthenics continuously for the required amount of time will also be part of this exercise group. You may use any combination of these or similar physical activities where group #1 is listed on the guide.

• swimming
• bike riding (regular or stationary)
• jumping rope
• rowing (regular or stationary)
• cross country skiing
• aerobics
• basketball
• slideboard
• inline skating
• racquetball
• moderate jogging or running
• continuous calisthenics
• any similar exercises
GROUP #2
(Muscular Strength & Endurance Exercises)

To increase your muscular endurance, try holding your push ups or pull ups about half way through for a few seconds.

• resistance exercises (push ups, pull ups etc.)
• free weight training or Nautilus (not recommended for children)
• exercises #1 - #12 (see below)
• plyometric exercises (see below) not recommended for children
• any similar exercises

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	PUTTING IT TOGETHER INDEX	measuring success & goal chart		weekly exercise guide you are HERE			weekly nutrition guide		weekly exercise & nutrition chart
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