Quickstart Guide - Part 4 of 4Weekly Plan
DVD workout is designed to be done 2 or 3 times per week. Ideally you
would space your workouts out over the course of the week, like Monday
/ Wednesday / Friday or Tuesday / Thursday / Saturday.
recommend that you also incorporate cardiovascular exercise into your
weekly routine. Cardiovascular exercise uses your heart and lungs and
can help you feel like you have more energy when done consistently.
Cardio also burns calories, so it helps control your bodyweight.
for about 20-40 minutes of total cardio at a comfortable pace. That
could be walking, treadmill, stationary bike, elliptical, swimming,
walking in the water, or any combination of those.
You can do
your cardio 2-4 times per week on the days you don’t do the DVD, or you
can even do it on the same day. It’s your choice. Some people like to
do some exercise nearly every day for shorter periods, and some people
like to just exercise several day per week for a longer duration. Both
methods are fine.
In the end, what really matters is that you
consistently do something. Try to get into a routine so that you know
that on this day and that day at this time you exercise. Make it a
always told my clients and students that when it comes to exercise, the
difference between long term success and failure is consistency. This
DVD can do great things for your muscles, bones, balance, and joints,
but only if you do it on a regular basis. Here are several ideas that
may help you be more consistent:
- You’ve probably heard the
saying “Out of sight, out of mind.” This is very true. If you put your
DVD in a drawer where you’re bound to never see it, you probably won’t
use it very often. Instead, place the DVD case near the TV in a place
where you’ll see it. You’ll be much more likely to put it in the DVD
player if it’s already out.
- Exercise before or after a TV show
that you watch regularly. Let’s say you always watch the news at 5:00
pm. Commit to doing the DVD 3 times a week after the news is over.
You’re already in the room and the TV is already on.
- Try to
develop a habit in the next month. Prioritize your exercise for 30
days, and by then it will just be a normal part of your daily life.
Tell others what you are doing. The more people you have asking you how
your exercise is going, the more likely you are to stick with it. Maybe
they’ll even want to come over and exercise with you.
it on your calendar. Sunday night or Monday morning, take a look at the
week ahead. What do you have going on as far as appointments,
gatherings, etc. this week? Plan out what days you will commit to
exercising. Write “DVD” or “EX” (for “exercise”) on those days with a
red marker. After you exercise, put a big “X” or checkmark on that
date. At the end of the month take a look at the big picture and see
how you did.
Remember you can always email me if you have a question. Good luck and
- Get a sturdy chair
- Figure out what weights you will use (if any)
- Stop if it hurts. Adjust the exercise if
- Rest when needed
- Take a drink when needed
- Breathe naturally while exercising
- Do the DVD 2-3 times per week
- Exercise your heart 2-4 times per week for
- Stick with it!