Prior to week one:
Please follow these instructions. If you
are older than 45 years please let Dr. Dowling know that you are
participating in this program. The intensity will increase each week so
please do not work ahead there is no need to do so as this program will get
each of you to a Half Marathon by April 11th. You will need to find a
location where you can safely exercise. Remember when running on the streets
or sidewalks ALWAYS run in the direction the traffic comes from. DO NOT EVER
run with cars coming up behind you. The focus of this program is weight loss
and general overall body conditioning with a minimal amount of injury. We
will all meet at least once a month for a group workout so I can observe
each of you do these exercises. In order to complete a half marathon it will
require up to three hours of a walk-run effort so this will be our goal.
There is NO expectation for anyone to run the entire distance but some will.
If you do not know how to execute some of these exercises they can be found
on the internet. In doing these exercises, the number is less important that
doing the exercise correctly. Two perfect pushups are more beneficial than 6
done incorrectly. Finally, if you miss a day, you can’t make it up so just
forget it. You might want to make it your rest day. I exercise in all kinds
of weather with the exception of lightening storms, then I go inside. The
winter weather here in the Houston area is perfect of working out outdoors.
Have fun and be careful. Any questions please do not hesitate to call me.
281 415 7204. If you start to experience pain or discomfort from this effort
call me or Dr. Dowling. At first you might find that taking an occasional
Ibuprofen can help alleviate minor aches and pains.
It is important for muscle development to
take one complete day out of 7 off, ie do not perform any of these exercises
on that day. This does not mean stay in bed all day, rather go for a walk or
climb a mountain just don’t do the regular exercise. I train folks based on
two factors, 1) HEART RATE and 2) PERCEIVED EXERTION (will explain later). A
heart rate monitor (device worn that measures your heart rate and calories
burned) is a very important piece of equipment and can be purchased for
under $30 from Academy, Sports Authority etc. I urge each of you to get one
as soon as possible. Next you will need a decent pair of running shoes that
fits and is not worn out, and finally a couple pair of shorts and workout
shirts and an old pair of gloves (use when doing exercises outside). There
is no need at this point to buy anything else. For the bicep curls use one
quart bottle of water in each hand.
Prior to starting please write down the
following information for your use and later on we will analyze your
progress using this data as the starting point: weight, waist size in
inches, height and resting heart rate (heart rate first thing in the morning
before getting out of bed). Other data that is important would be your blood
pressure, BMI, % body fat, and results of your cholesterol blood values.
Your heart rate at the end of each exercise is very important as is the
heart rate 15 minutes later. For most of the first month or so the workouts
will not exceed 60 minutes a day.
Getting Stated:
First I need for you to calculate your
maximum heart rate. 220 – age = max heart rate (DO NOT EXCEED THIS NUMBER).
For example if you are 50 years old your max heart rate is 220- 50 or 170
beats a minute. Now your max exercise heart rate (MEHR) is 75% of this or
for the above 50 year old is 128 (+- 10) beats per minute. At this value
your body will be burning fat for energy and that is a good thing. For each
daily exercise you will be given a period of time at the MEHR, be sure that
you keep your heart rate in this zone for that length of time. 30 mins of
MEHR is an example. Since for most this is an estimate, the guy above should
maintain his heart rate between 118 and 138 for the 30 minutes.
Week 1 and 2
Day 1, 3, and 5: do a 10 minute easy walk
warm up, then a brisk walk for 30 minutes (MEHR), then do a 5 minute cool
down walk. Make sure to drink as much water as you wish during this time,
but only water nothing else. Time 45 minutes.
Days 2,4, and 6: do a 5 minute easy walk
warm up. Then 4 minutes at MEHR, drop and do as many push-ups as possible,
then 4 minutes at MEHR, drop for as many triceps dips as possible, 4 minutes
at MEHR, stop for calf raises (as many as possible), 4 minutes at MEHR then
hold a wall squat for as long as possible (telephone or light poles are as
good as a wall here), then 4 minutes at MEHR then as many bicep curls as
possible. Lastly 4 more minutes at MEHR then finish with as many crunches as
possible followed by sit-ups, followed by a plank. Time about 45 minutes.
If you are unable to get your heart rate up
into this exercise zone with a brisk walk, try swinging your arms in an
exaggerated motion. If this does not work call me and we will discuss this.
If you are unable to keep your heart down into this zone slow your walk but
don’t stop. Call me and we will figure out what is going on.
Be Safe!
Now that you are working out, be very
careful about what you eat. Maintain a diet that is 40%; carbohydrate, 40%
protein and 20% fat. You are much better off eating 5-6 small meals each day
than 3 large ones, and NO MORE JUNK FOOD. Each of you should not consume
more than 1400 cal a day.
Mission Statement
