Which alternative best describes your general activity level for the previous month?
A beginner who does not participate regularly in programmed recreational sports or heavy physical activity.
❏Avoid walking or exertion whenever possible.
❏Walk for pleasure, routinely use stairs, occasionally exercise sufficiently to cause heavy breathing or perspiration.
A moderate exerciser who participates regularly in recreation or work requiring modest physical activity, such as golf, gymnastics or yard work.
❏10 to 60 min. a week
❏Over one hour a week
An active exerciser who participates regularly in heavy physical exercise such as jogging, swimming, cycling or engages in vigorous aerobic activity type exercise such as tennis.
❏Run less than 1 mile a week or spend less than 30 min. a week in comparable physical activity.
❏Run 1 to 5 miles a week or spend 30 to 60 min. a week in comparable physical activity.
A serious exerciser who participates in a regimented workout program consisting of heavy physical exercise.
❏Run 5 to 10 miles a week or spend 1 to 3 hours a week in comparable physical activity.
❏Run over 10 miles a week or spend over 3 hours a week in comparable physical activity.
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2. DETERMINE YOUR EXERCISE GOALS
It is easier to stay motivated when you determine your reason for exercising and establish a goal. That is why you should define your personal exercise goal very clearly. Your goal may be one of these:
•Get used to regular physical exercise
•Lose or maintain weight
•Maintain or improve health
•Maintain or improve fitness
•Compete with yourself
•Achieve competitive results
3.EXAMPLES OF EXERCISE RECOMMENDATIONS
Recommendation for a beginner:
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17
Tempo manual USA 179120.A |
1.10.1998, 11:24
