It seems that the amount of exercise required to maintain an ideal body weight is somewhere around 300 minutes of activity per week. Keep in mind this is a statistical average, not a scientific study of your body, so it may vary somewhat and, you will need to address the nutritional part of weight loss/weight maintenance, too.
Also, it is clear that daily activity is important to a health and fit body. “Physical activity” can include aerobic exercise—bicycling, walking, running, rowing, etc.—as well as, things like gardening, housework and similar activities.
These training schedules are designed to put these two elements—time and daily activity—together. Once you’ve accomplished the entire schedule, you will have a good start at making exercise a part of your daily regimen. Since this is essential to weight loss and weight maintenance, this is a huge accomplishment.
As you are working through the plan, educate yourself about good nutrition for a healthy body. This knowledge is the partner to exercise in achieving and maintaining ideal body weight. One without the other is highly unlikely to be successful for long. They are a team.
Although this schedule is neatly arranged to be completed in 10 weeks, your body may have other ideas. It is okay to repeat a week--even repeat it more than once--as you work out how it will fit into your busy schedule.
| Wk/Day | SU | MO | TU | WE | TH | FR | SA | TOTAL |
| Wk 1 | 20 min | 10 min | 30 min | 10 min | 30 min | 10 min | 45 min | 155 min |
| Wk 2 | 20 min | 10 min | 30 min | 15 min | 30 min | 10 min | 55 min | 170 min |
| Wk 3 | 25 min | 10 min | 30 min | 15 min | 30 min | 15 min | 60 min | 185 min |
| Wk 4 | 30 min | 15 min | 30 min | 15 min | 30 min | 15 min | 60 min | 195 min |
| Wk 5 | 30 min | 20 min | 30 min | 20 min | 30 min | 20 min | 60 min | 210 min |
| Wk 6 | 30 min | 20 min | 40 min | 20 min | 35 min | 20 min | 60 min | 225 min |
| Wk 7 | 30 min | 20 min | 45 min | 25 min | 40 min | 20 min | 60 min | 240 min |
| Wk 8 | 30 min | 20 min | 45 min | 30 min | 45 min | 20 min | 60 min | 250 min |
| Wk 9 | 30 min | 20 min | 50 min | 30 min | 50 min | 20 min | 75 min | 275 min |
| Wk 10 | 30 min | 25 min | 50 min | 30 min | 50 min | 25 min | 90 min | 300 min |
(Activity expressed in minutes.)
© 2007 Ellie Hodder. All rights reserved. Reproduction prohibited without written permission of the author.