Exercise plans are great ways in sustaining health. Develop, personalize and customize the exercise program based on the results of the Body Composition Analysis (if available), current activity level and limitations, and the client’s medical, physical and psychological readiness.

Keep record of the exercises on an exercise log.

Initially, perform maximum 4 exercises in PRE-mode for a total of 120 minutes/week; for example: 4 times 30 minutes/week. As we gradually increase our exercise regimen to 200 minutes/week, I suggest we incorporate cardiovascular exercise. At this point, the patient or client has the energy reserves to successfully complete a cardiovascular workout without draining the body or causing injury. It will also provide some variety in the person’s exercise regimen. Make sure the client chooses an activity they like to do!

To increase compliance, we suggest performing the exercises from home unless the client prefers to join a gym and expresses that. At home, the client can fit in their short exercise session into their daily schedule, even if that schedule is prone to change all the time.

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A great example is a client of mine, he’s name is Steve. Steve came to me about 2 years ago for weight loss. He is construction worker and lives in an apartment by himself. He usually gets about around 5:30am in the morning and comes home after 6pm, exhausted. Steve eats fast food and rarely cooks a healthy meal. When he comes home, Steve often snacks in front of the TV and watches 2 to 3 hours of crime scene investigation episodes (NY, Miami, Las Vegas etc.). Steve has no time to go to a gym and cannot afford it either, but even more importantly he doesn’t want to miss his crime scenes! We HAVE TO make sure we FIT Steve’s exercise regimen into his daily schedule without interrupting that schedule in order to guarantee long-term compliance! In Steve’s case, the InBody520 results showed that his segmental muscle mass in the arms and core was above average, but his muscle mass in his leg would benefit from an increase. Steve has no exercise equipment at home, and he doesn’t want to invest in equipment anyway. We decided to prescribe Steve some simple squats from a chair. We instructed Steve to squat during every single commercial while watching the crime scenes. Yes, he was sore the first weeks because as you know…those commercials can be pretty long! Steve’s lean muscle mass in his legs improved fast and vastly and up until today, Steve is still doing his PRE exercises from home! The regimen does not interfere with his daily schedule: Steve does not feel he has to sacrifice and most of all he experiences the benefits.

Yours in Optimal Health,

Dr. Mike

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