This 4-Week Fitness Plan is designed for the busy woman who doesn't have time to spend hours exercising.

The foundation of the Fitness Plan is:

Cardio:  Five Days of Walking or Walk/Jog for 15-30 minutes.

Strength Moves: Three Days for 15-20 minutes. Do weight work on a mat or carpeted surface.

12-Minute Workout: The plan to use when you don't have time to do your Walking or Walk/Jog and Strength Moves Program, or when you want to add extra days or mix it up.  If you follow the diet and fitness plan closely and find you are not losing weight, add the 12-Minute Workout for 7 days of exercise. You should start noticing a difference in how you look and feel after the first week.

Monitoring Your Walking

To monitor your walking choose one of the following three ways.

Perceived exertion

This approach simply requires you to ask yourself how you feel as you walk. Are you breathing hard? How fast is your heart beating? Are you sweating? Are you getting tired? Rate each sensation on a scale from 1 to 10:

1-2      Very, very light exertion
3         Very light
4-5      Moderate
6-7      Somewhat hard
8          Hard
9          Very hard
10        Very, very hard

Your goal is to fall consistently in the 4 to 7 range – though you may have to increase your exercise rate to keep presenting challenges for yourself.

Talk Test

The Talk Test is the easiest way to monitor intensity. You should be able to walk at a pace where you can speak a few sentences but would find it difficulty to carry on a long conversation without becoming breathless. If you find that talking nonstop is as easy as if you were sitting down for a long chat, pick up the pace!

Heart Rate Monitors

Heart rate monitors are easy to use, accurate, and provide a lot of information. They’re probably the fastest, simplest, and most reliable way to monitor your exercise intensity. You may be able to rely on your own body’s sense of what is enough and what is too much.

Note: If at any point you feel undue pain, fatigue, or shortness of breath, slow down. If you experience nausea or dizziness, stop immediately.


Benefits of Walking

• Stimulates lymph flow and strengthens the immune system
• Increases circulation, which also boosts the health of the lymphatic system
• Moves the lymph fluid by the pumping of your arms and legs
• Raises HDL, or “good cholesterol”
• Improves cardiovascular endurance
• Helps prevent bone loss and osteoporosis
• Improves mood and reduces stress and depression

Walking Do’s and Don’ts

Do

• Always warm up before walking
• Start at your current fitness level. There’s nothing to be gained by pushing yourself or pretending you’re at another level – just do what you can. You’ll notice signs of progress soon enough!
• Whether you’ve bought special exercise shoes or are simply wearing comfortable street shoes, make sure your shoes are good for walking – rubber soles, no heels, sufficient ankle support. Sore feet of a twisted ankle will make it that much harder to keep up with your workouts. Synthetic socks and clothing are best for their wicking properties.
• Consult your doctor if you develop any unexplained ongoing discomfort.
• Stop walking immediately if you experience nausea, dizziness, or a sharp pain in your chest.

Don't

• Exaggerate your stride. Your normal, comfortable length is just fine.
• Overarch your back or lean forward excessively. Standing straight makes it easier to breathe and helps strengthen the muscles in the lower and upper back.
• Overdo it after illness or inactivity. Even if you’re used to a vigorous routine, take it easy when you start again.
• Exercise through sharp pain. A little ache is one thing, but stop and solve the problem if you notice anything sudden or severe.
• Become dehydrated. Don’t drink too much while you’re walking, but do have a big glass of water before you start and have some water ready for when you’re done.

Stretching

Benefits of Stretching

Stretching is important before and after cardio and strength training.  Here are just some of the benefits.

Helps stimulate lymph flow
Increases circulation
Floods the body with oxygen
Helps reduce muscle soreness
Helps you relax, physically and mentally
Increases flexibility of joints and ligaments
Increases your range of motion

Stretching Do’s and Don’ts

Do

• Move slowly in and out of the stretch
• Breathe slowly, deeply, and rhythmically.
• Check with your doctor before doing any stretching if you have osteoporosis, arthritis, or other bone or joint conditions.

Don't

• Bounce when stretching.
• Continue to stretch when you feel any pain that is greater than a mild, relatively pleasant ache.
• Hold a stretch for more than 30 seconds.

Strength Training

Reps and How Heavy a Weight to Use

The correct number of repetitions is a range, not a specific number, and it depends on your fitness level. The Physical Activity Guidelines for Americans recommends 8 to 15 repetitions. The goal is to find the right combination of weight and repetitions that re challenging for you. For example, let’s say you choose 3-pound weights for your first session of bicep curls. The first few times you do the exercise, your bicep muscles may feel tired after completing 6 repetitions. As you continue the program, your muscles will get stronger and you will be able to complete 8 repetitions before you get tired. You should continue to increase the number of repetitions you can complete with 3 pounds until you can complete 15 repetitions, with good form, without feeling tired. Once 15 repetitions feel comfortable, increase the weight by 1 or 2 pounds and repeat the cycle, starting with 6-8 repetitions. If you can’t complete at least 6 repetitions, with good form, then the weight you chose is too heavy, so try doing a higher number of repetitions with a lighter weight.

Reps = How many times you do a movement
Sets = Amount of reps grouped together

Example: 3 sets of 12 reps means you would complete a movement 12 times and then start over for a total of 3 times.


Strength Training Do’s and Don’ts

Do

• Warm up – always. Marching in place.
• Use good form. Don’t arch your back or rock your body, which can cause injury as well as make the exercise less effective.
• Practice good posture to protect your lower back.
• Pick up weights (dumbbells) with your knees bent and your back straight.

Don't

• Hold your breath while you exercise – it can increase your blood pressure.
• Move too quickly. A jerky movement can cause injury. And slowing down can help ensure that you’re using the correct range of motion for each exercise.

If you are over 35 and haven't been exercising on a consistent basis, it's important to see your doctor for a check up or consultation before starting this or any other exercise program.

Joanie Greggains, popular host of The Joanie Greggains Show on KGO Radio Show, is also known for her long-running TV exercise show, Morning Stretch. Joanie's 20 plus years representing health and fitness in the media have made her one of the most trusted and respected sources of information today. Joanie is always up-to-date with the latest trends and information and provides solid, practical information about maintaining good health.   More information and her ever popular DVDs can be found at www.joaniegreggains.com.