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Mercola.com - Daily Exercise Table

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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.

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