guide
Exercise
WELCOME
Regular exercise is a necessary part of losing weight and
maintaining weight loss. Exercise can also help prevent many
chronic diseases and helps improve your overall mood.
Incorporating regular exercise into your weight loss (and
weight maintenance) program significantly improves your
chances of achieving long-term results.
Before you begin exercising, be sure to check with your doctor
to make sure your exercise plan is appropriate for you. If you
do not exercise currently, we recommend you wait three weeks
before you begin. Once you have been deemed ready, adopt a
slow pace and gradually increase the amount of time spent on
the activity. If you are currently exercising, we recommend you
cut your current plan in half during the first three weeks, then
gradually build it back up.
The Medifast Exercise Guide will help you learn more about
exercise and its value. This guide will also provide tips regarding
how to exercise, when to exercise and the type of exercise
activities we recommend. We will also introduce you to the
Medifast Walking Program. This 12-week walking program
is great for beginners OR exercise veterans – and will help
you incorporate a consistent workout schedule into your
healthy lifestyle.
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C H O O S E M E D I FA S T . C O M | 8 0 0 . 6 3 8 . 7 8 6 7
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TABLE OF CONTENTS
BENEFITS OF EXERCISE . . . . . . . . . . . . . . . . . . . . page 3
TYPES OF EXERCISE . . . . . . . . . . . . . . . . . . . . . . . page 4
AEROBIC EXERCISE . . . . . . . . . . . . . . . . . . . . . . . page 4
MAXIMUM HEART RATE . . . . . . . . . . . . . . . . . . . . page 4
TARGET HEART RATE . . . . . . . . . . . . . . . . . . . . . . . page 5
EXERCISE INTENSITY
LEVELS . . . . . . . . .. . . . . . . . . . . . . . . . . . . . . . . . . . page 6
LOW INTENSITY . . . . . . . . . . . . . . . . . . . . . . . . . . page 6
MEDIUM INTENSITY . . . . . . . . . . . . . . . . . . . . . . . page 7
HIGH INTENSITY . . . . . . . . . . . . . . . . . . . . . . . . . . page 9
WARM UP AND COOL