Implement a Healthy Exercise Regimen P3-P4

You have completed the protocol and now are in your lifetime phase of maintaining and keeping it off.  You will see over the coming months more articles geared towards exercise.  We have significantly decreased our health risks by removing all our excess weight but now we need to strengthen our core and make our heart the healthiest muscle in our body.  Here is a great article from that relates to preventing heart disease.  Heart disease is the #1 killer in women and we need embrace activity as part of our lifetime program.

A sedentary (inactive) lifestyle is one of the top risk factors for heart disease. Fortunately, it’s a risk factor that you can do something about. Regular exercise, especially aerobic exercise, has many benefits. It can:

  • Strengthen your heart and cardiovascular system.
  • Improve your circulation and help your body use oxygen better.
  • Improve your heart failure symptoms.
  • Increase energy levels so you can do more activities without becoming tired or short of breath.
  • Increase endurance.
  • Lower blood pressure.
  • Improve muscle tone and strength.
  • Improve balance and joint flexibility.
  • Strengthen bones.
  • Help reduce body fat and help you reach a healthy weight.
  • Help reduce stress, tension, anxiety and depression.
  • Boost self-image and self-esteem.
  • Improve sleep.
  • Make you feel more relaxed and rested.
  • Make you look fit and feel healthy.

How Do I Get Started?

Before starting an exercise program, talk to your doctor about:

  • Medication changes. New medications can greatly affect your response to exercise; your doctor can tell you if your normal exercise routine is still safe.
  • Heavy lifting. Make sure that lifting or pushing heavy objects and chores such as raking, shoveling, mowing, or scrubbing aren’t off limits. Chores around the house can be tiring for some people; make sure you only do what you are able to do without getting tired.
  • Safe exercises. Get the doctor’s approval before you lift weights, use a weight machine, jog, or swim.

What Type of Exercise Is Best?

Exercise can be divided into three basic types:

  • Stretching: slow lengthening of the muscles. Stretching the arms and legs before and after exercising helps prepare the muscles for activity and helps prevent injury and muscle strain. Regular stretching also increases your range of motion and flexibility.
  • Cardiovascular or aerobic: steady physical activity using large muscle groups. This type of exercise strengthens the heart and lungs and improves the body’s ability to use oxygen. Aerobic exercise has the most benefits for your heart. Over time, aerobic exercise can help decrease your heart rate and blood pressure and improve your breathing.
  • Strengthening: repeated muscle contractions (tightening) until the muscle becomes tired. For people with heart failure, many strengthening exercises are not recommended. (See below)

What Are Examples of Aerobic Exercises?

Aerobic exercises include: walking, jogging, jumping rope, bicycling (stationary or outdoor), cross-country skiing, skating, rowing and low-impact aerobics or water aerobics.

How Often Should I Exercise For A Healthy Heart?

In general, to achieve maximum benefits, you should gradually work up to an aerobic session lasting 20 to 30 minutes, at least three to four times a week. Exercising every other day will help you keep a regular aerobic exercise schedule.


  1. Shawna Culp on April 9, 2011 at 8:57 pm

    yes 🙂

    Shawna Culp
    Media Producer

  2. Antonietta Maganuco on February 28, 2015 at 6:57 am

    I am seeking advice and help, I did the Nutrimost diet back in May 2014. I dropped 20 lbs but then got severly hurt in November had an ocular migraine temporarily lost vision. I also had a rotator cuff tear. Now I am finally getting back to exercising and cannot drop the weight. I have gained weigth from being hurt. I put on abt 12 lbs. I was weighing in at 125-128 when I was finished with Nutrimost. Now i’m up to 138. I am a clean eater, I exercise, and I have a cheat once a week.
    So now, I have purchsed these drops and am hesitant with a few things. Will they work for me? Can I continue to exercise? I hope you respond. I am eager to get back to my old “new ” self.


    • admin on February 28, 2015 at 7:52 am

      Antonietta send in an email and lets review your routine and protocol. You should be able to continue most activities if you are conditioned for the activity.

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