Subscribe to The World's #1 Natural Health Website
Hide this Hide this

Mercola.com - Daily Exercise Table

 

Exercise Calendar for _______________________ Date ______________

I will do this program for the following benefits (please circle whatever is appropriate):

  • Decrease my risk of heart attack and strokes
  • Improve cholesterol
  • Improve endurance and energy
  • Improve self-esteem and mood
  • Decrease my stress 
  • Slow Down Aging
  • Weight Loss
  • Decrease Diabetes
  • Decrease Cancer

 

I will schedule my exercise (circle one): before work, lunchtime, after work

 
Mon
Tue
Wed
Thur
Fri
Sat
Sun

Week 1

Activity

             

Time/Distance

             

Route/Program

             

Heart Rate

             

Comments

             

Week 2

Activity

             

Time/Distance

             

Route/Program

             

Heart Rate

             

Comments

             

Week 3

Activity

             

Time/Distance

             

Route/Program

             

Heart Rate

             

Comments

             

Week 4

Activity

             

Time/Distance

             

Route/Program

             

Heart Rate

             

Comments

             

 

Use the form above, which is given to all new patients at my clinic, to help you commit to a regular program. If you have problems exercising that are not physically related, refer to my free EFT manual  to find out how to use this simple but effective tool to help you re-focus. The section on goals and affirmations is especially useful in helping you stick with your exercise program.

Exercise Progression:

Start with as many days per week as you can, and build up by an extra day each week until you’re exercising 6 days a week.

Duration:

Start with as many minutes as you can exercise, and add a minute each workout until you reach 45-60 minutes per session. If you’re exercising for weight loss, remember that using high-intensity interval training, with breaks in between, will maximize fat burning.

You can measure your heart rate by counting the number of beats on the pulse point on your wrist or neck for ten seconds, then multiply by 6. Your training heart rate is as fast as you can exercise and still talk comfortably to a person  next to you.

 

Proudly Supporting

Food Democracy Now Mercury Free Dentistry Fluoride Action Network National Vaccine Information Center Institute for Responsible Technology Organic Consumers Association
Cornucopia Institute Vitamin D Council GrassrootsHealth - Vitamin D*action Alliance for Natural Health USA American Holistic Veterinary Medical Foundation The Rabies Challenge Fund Cropped Catis Mexico
* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. If you are pregnant, nursing, taking medication, or have a medical condition, consult your physician before using this product.

Disclaimer: The entire contents of this website are based upon the opinions of Dr. Mercola, unless otherwise noted. Individual articles are based upon the opinions of the respective author, who retains copyright as marked. The information on this website is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of Dr. Mercola and his community. Dr. Mercola encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.