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Armand Tecco’s Evaluation and Plan for Jennifer. Part 1

Welcome aboard the 4 Get Fit program at drkoop.com! I am looking forward to providing you with support and guidance as you embark on an exercise program. I am confident that you can accomplish your goal of developing lifetime fitness habits that fit your schedule and help enhance your overall health status.

The program that I have planned for you consists of three key areas: cardiovascular activity, strength and toning exercises, and a flexibility routine. Each of these components is very important to your ongoing program; none should be neglected.

Cardiovascular Activity

Begin with four cardiovascular sessions per week, with each session lasting between 30 to 40 minutes in duration. Start with 10 to 15 minutes and increase the duration as you feel comfortable until you reach the targeted duration.

Attempt to incorporate at least two different types of cardio exercises into your four sessions. For example, do two sessions of group exercise and two sessions of bicycling. You can also combine two exercises within one session in order to reach the desired duration. For example, perform 15 minutes of treadmill jogging followed by 15 minutes of stationary cycling.

I would like to see you exercise at an intensity level that elevates your heart rate into a zone of between 130 to 160 beats per minute. (For a 10-second count, that is 22 to 27 beats.) Most importantly, you need to feel “comfortably challenged” when performing the exercise.
To summarize:
four times per week
30 to 40 minutes per session
minimum of two different activities
target heart rate: 130 to 160 bpm

Strengthening and Toning Exercises

I recommend that you perform the following exercises in two sessions per week on nonconsecutive days, such as Tuesday and Thursday, or Monday and Wednesday. Perform the exercises after your cardio session to gain the benefit of your muscles being warmed. This portion should take about 15 minutes to complete.

Perform one set of 10 to 15 reps for each exercise, selecting a weight (resistance) that challenges you to get the 15th repetition. Also make sure that each exercise is done in a slow and controlled manner. Once you are able to complete 15 reps easily with the exercise, increase the resistance.

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