EXERCISE PROGRAM

Your exercise program should have the following:
Aerobic activity:
Aerobic activity is an important component of any exercise program. Aerobic exercise is any extended activity that makes you breathe harder while using the large muscles at a regular and even pace. Aerobic activities are very good for your heart and help to make it stronger and more efficient. They also burn more calories than other activities. Some examples of aerobic activities include brisk walking, jogging, cycling, swimming, aerobic dancing, ice or roller skating, skiing, and using aerobic equipment such as a treadmill, or stationary bike. Any exercise program should include time for warming up and cooling down, each lasting 5 minutes.
Behavior modification:
Behavior modification is an important component of a weight management program. Behavior modification consists of three components: self-monitoring, stimulus control and self-¬reward. Self-monitoring involves a daily record of place and time of food intake, as well as accompanying thoughts and feelings. It helps to identify the physical and emotional conditions under which the person craves food. Once these conditions have been identified, they must be modified and controlled. This is called Stimulus control. Successful stimulus control should be rewarded. Self-reward includes techniques of rewarding self for eating control.