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Tell us what you thinkChoose Your Approach to Exercise:
Exercise Plan
Professionally created, structured 12-week exercise program
Workout Center
Create your own program from a variety of workouts
Beginner's Corner
Just getting started? Make sure to do it the healthy way
Activity Browser
Learn how much you'll burn with each activity
Week 5
This week, we have some new and challenging workouts for you as well as more nutritional information and assignments. But, before you get started, it's time to take an assessment and find out where you are in reaching your goals. During Week 1, you filled out a "Vital Statistics" form, listing your weight, measurements, body fat, etc. Go ahead and print out another blank form and fill it out. Compare it to...
1. Lie on bench and begin with arms bent
2. Contract the chest and straighten arms
3. Lower weights and reposition arms
4. Contract the triceps and push weights
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Setting Goals
If you're trying to lose weight, get healthy, build muscle or excel at a sport, you'll need specific goals. Before you get busy, take a moment and ask yourself these questions:
1. What do I want to accomplish?
2. Is my goal realistic and attainable?
3. Do I know how to reach my goal?
4. When do I want to reach my goal?
5. How will I reward myself?
Cleaning - House or Cabin
Forestry - Planting by Hand
Lying Quietly - Watching TV
Running - 5 mph
Riding in a Car
Typing - Manual or Computer
Walking the Dog
Swimming - Breaststroke, General
Bicycling - Stationary, Light Effort
Weight Lifting - Moderate Effort
Walking - For Pleasure