This document provides guidelines and recommendations for exercise programming to support weight management. It recommends 30-60 minutes per day of moderate physical activity according to various health organizations. It also discusses assessing psychological and physical readiness, identifying barriers, activities people enjoy, and programming cardiovascular fitness, strength training, and flexibility exercises over a sample weekly schedule. The key is choosing activities one enjoys to build lifelong healthy habits for managing weight.

1. Exercise Programming for
Weight Management

2. Physical Activity Recommendations
Surgeon General: 30 minutes of light to moderate
activity most if not all days of the week.
ACSM: Overweight adults should engage in
“approximately 45 minutes” of exercise per day
to lose weight or prevent weight regain.
Institute of Medicine: 60 minutes a day of
moderate physical activity to prevent weight
gain.
International Association for the Study of
Obesity: 45 to 90 minutes of moderate physical
activity per day.

3. Getting Started
• Where are you psychologically?
• Where are you physically?
• What are your barriers?
• What do you enjoy doing?

4. Psychological Readiness
(Transtheoretical Model)
• Precontemplation – lack of interest in making a
change.
• Contemplation – thinking about making a
change.
• Preparation – taking steps to make a change or
have already made small changes.
• Action – actively engaged in the behavior but for
less than six months.
• Maintenance – have maintained the behavior for
more than six months.

5. Physical Readiness
Step 1 - Self administered questionnaire
(PAR-Q, AHA/ACSM Health/Fitness
Facility Preparticipation Questionnaire)
Step 2 – If necessary, obtain physician’s
clearance (may include stress testing).
Step 3 – If necessary, professional
guidance/supervision.

6. Identifying Barriers
Identifying and overcoming barriers is a critical
step in successful exercise programming!
Common barriers include:
• Lack of time
• Lack of support
• Lack of skill
• Access
• Cost
• Fear of injury

7. What do you enjoy doing?
To achieve the highest levels of adherence
choose activities you enjoy. However,
every program should address the main
components of physical fitness:
• Body Composition
• Cardiorespiratory or Aerobic Fitness
• Muscular Strength and Endurance
• Flexibility

8. Cardiovascular Fitness
“Cardiorespiratory fitness is related to the
ability to perform large muscle, dynamic,
moderate- to high-intensity exercise for
prolonged periods” (ACSM, 2000, p.68).
Cornerstone of healthy weight management!

9. Cardiovascular Fitness
Program Weeks Frequency Intensity Duration
Stage
Initial Stage 1 to 6 3 to 4 days 40% to 15 to 30
per week 60% of minutes
HRR
Improvement 5 to 24 3 to 5 days 60% to 25 to 40
Stage
per week 85% of minutes
HRR
Maintenance 24+ 3 to 5 days 70% to 20 to 60
Stage
per week 85% of minutes
HRR

10. Heart Rate Reserve
A way to measure exercise intensity using
resting and maximal heart rate. Also
known as the Karvonen formula.

11. Cardiovascular Fitness Worksheet
Moderate Heart Rate Range (40%) =
([Heart Rate Max* _____ - Resting Heart
Rate _____] x .40) + Resting Heart Rate
Vigorous Heart Rate Range (60%) =
([Heart Rate Max* _____ - Resting Heart
Rate _____] x .60) + Resting Heart Rate
* Heart Rate Max = 220 – age in years (+/- 12).

12. Muscular Strength and Endurance
To write an effective program there are a multitude
of variables to consider:
• Training goal
• Training experience
• Appropriate volume (V = Reps x Load)
• Appropriate intensity (% of 1RM)
• Rest/work ratios
• Exercise selection (large muscle groups
followed by smaller ones)
• Proper warm-up/cool-down

13. Muscular Strength
Program Weeks Frequency Intensity Duration
Stage (reps/sets/
% 1RM
Beginning 6 to 8 2 to 3 8-12 reps < 1 hour
days/week 1-2 sets
60% to 70%
Intermediate 2 to 4 3 to 4 8-12 reps Variable
days/week Variable
60% to 85%
Advanced 2 to 4 ≤6 1-12 reps Variable
days/week Variable
80% to
100%

14. Flexibility
Flexibility is defined as the “ability to move a joint
through its complete range of motion” (ACSM, 2000, p.85.).
Including flexibility training into a program may
reduce injury, facilitate activities of daily living
and improve performance. Unfortunately,
flexibility training is often misunderstood and
neglected.

15. Flexibility Training
Mode Frequency Intensity Duration
Static Variable ≥ 1 set to 30 to 60
mild seconds.
discomfort

16. Sample Program
Week One
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Cadio - (bike) Cardio (walk) Cardio (EFX) Cardio (walk) Cardio(walk/jog) Recreation Off
activity: hiking,
Flexibility Resistance Flexibility Training Resistance Flexibility visit the zoo,
Training Training 1 Training 2 Training skiing, water ski,
basketball, ect.
Flexibility Flexibility
Training Training

17. Cardiovascular
Day Mode Intensity Duration
Monday Bike 121-144 bpm 30 min
Tuesday Walk 121-144 bpm 20 min
Wednesday EFX 121-144 bpm 35 min
Thursday Walk 121-144 bpm 20 min
Friday Walk/jog 121-144 bpm 30 min
Saturday Variable N/A N/A

18. Resistance Training
Resistance Training 1 Resistance Training 2
Exercise Load (lbs) Sets Reps Exercise Load Sets Reps
Leg Press 100 2 15 Back Squat 65 2 12
DB Chest Press 20 2 15 Incline Chest Press 45 2 12
Lat Pull Down 55 2 15 Seated Row 65 2 12
DB Shoulder Press 15 2 15 DB Lat Raise 10 2 12
Machine Hamstring Curls 35 2 15 Straight Leg Deadlift 50 2 12
Cable Triceps Extension 20 2 15 Assisted Dips 50 2 12
Cable Curls 20 2 15 Hammer Curls 15 2 12
Seated Back Extension 40 2 15 Cable Twist 15 2 12 ea
Stability Ball Crunch BW 2 20 Front Elbow Bridge BW 2 30 sec

19. Flexibility
Exercise Sets Duration
Supine Glute Stretch 2 30 sec
Doorway Chest Stress 2 30 sec
Standing Quad Stretch 2 30 sec
Standing Hamstring Stretch 2 30 sec
Seated Front Deltoid Stretch 2 30 sec
Childs Pose (yoga) 2 30 sec
Step Calf Stretch 2 30 sec

20. Conclusion
The purpose of this workshop is to provide a
general understanding of exercise
programming for healthy weight
management. The examples provided may
not be appropriate for everyone. Those
interested in starting an exercise program
are strongly encouraged to meet with their
physician or a certified exercise
professional.