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INTERMEDIATE EXERCISE PROGRAM
iNOTE: be sure
to consult your doctor before starting any exercise program.
If you've completed
2-3 weeks of the Beginning Exercise Plan, or are somewhat used to regular
exercise, you're probably ready for the intermediate level. Basically, at
the intermediate level, the goal is to increase the duration and intensity
of your workouts. If you started at the beginner level, you can continue your
chosen exercise, but now perform it at a faster rate and/or at a higher intensity
(if you're entering MyFreeDiet.com's workout plan at this level, consult the
Exercise Plan for Beginners for more suggested
exercises, and check our heart
rate calculator to help determine your optimal exercise heart rate). Now
the goal is 15-20 minutes of your chosen aerobic activity at least 3 days
per week. You might want to try a more vigorous exercise, such as jogging
(if you can't jog for the entire time, try alternating between jogging and
brisk walking), skating, rollerblading, "power-walking," etc., and you can
try adding light hand and/or ankle weights to add resistance. As always, be
sure to drink lots of water. And remember, although this level of workout
should be more intense, it is still important that you don't overdo it.
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