Exercise Programming for

Weight Management
Joshua La Reaux, M.S., CSCS
Clinical Exercise Instructor, PEAK Academy
Department of Exercise and Sport Science
The University of Utah
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.
Getting Started
Where are you psychologically?

Where are you physically?

What are your barriers?

What do you enjoy doing?

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.

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

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!

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


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

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).


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

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

Variable
Advanced 2 to 4 6
days/week
1-12 reps
Variable
80% to
100%
Variable
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.
Flexibility Training
Mode Frequency Intensity Duration
Static Variable 1 set to
mild
discomfort
30 to 60
seconds.
Sample Program
Week One
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Cadio - (bike)

Flexibility
Training
Cardio (walk)

Resistance
Training 1

Flexibility
Training
Cardio (EFX)

Flexibility Training
Cardio (walk)

Resistance
Training 2

Flexibility
Training
Cardio(walk/jog)

Flexibility
Training
Recreation
activity: hiking,
visit the zoo,
skiing, water ski,
basketball, ect.
Off
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
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
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
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.
Questions?

Contact Information:
Josh La Reaux
(801) 585-7325
Joshua.LaReaux@hsc.utah.edu


References
1. ACSM. (2000). ACSMs Guidelines for Exercise Testing and Prescription. Philadelphia: Lippincott Williams.
2. United States Department of Health and Human Services. Physical activity and health: a report of the Surgeon
General. Atlanta, GA: US Department of Health and Human Services, Centers for Disease Control and
Prevention, National Center for Chronic Disease Prevention and Health Promotion, 1996.