DESIGNING YOUR PERSONAL WEIGHT LOSS PLAN

MARY BETH KAVANAGH, MS, RDN, LD, FAND

Assignment#2:
My Exercise Plan

SECTION 1
Indicate below your current minutes and intensity of exercise.

__________ total minutes per week, usually at __________ intensity (moderate or vigorous).

SECTION 2
Next, fill out the sections below with your planned exercise goals for weight loss.

EXERCISE #1 EXERCISE #2
Activity: Activity:
Frequency: Frequency:
Intensity: Intensity:
Duration: Duration:

My EXERCISE GOAL FOR WEIGHT LOSS is ___________ total minutes per week for all activity.

(Remember that 1 minute of vigorous activity = 2 minutes of moderate activity. For example, I
might bike for 30 minutes at vigorous intensity and walk for 100 minutes at moderate intensity.
That’s 30 * 2 for 60 minutes from the biking and 100 * 1 for 100 minutes from walking.
Therefore, I would have 160 TOTAL minutes of exercise per week.)
SECTION 3
Answer the questions below to complete your exercise plan.

Do you need to consult your primary care physician?

Yes No

If so, when will you do so?

 DESIGNING YOUR PERSONAL WEIGHT LOSS PLAN
MARY BETH KAVANAGH, MS, RDN, LD, FAND

Do you need any equipment? (Shoes, heart rate monitor, water bottle, etc.)

Yes No

If so, when do you plan to purchase these items?

Do you have a contingency plan for weather if your chosen activities are outdoors?

Yes No

If so, please specify your outdoor temperature range (lowest and highest for outdoor
exercise).

LOWEST TEMP: HIGHEST TEMP:

What is your plan for exercise on days when the weather is inclement or outside your
temperature range?