Best Life 12-Week Fitness Plan

A 12-Week Fitness Plan from Bob's new book on managing diabetes, this gradual, manageable workout program is useable for beginners or a regular exercisers. In most cases, you’re adding just 5 more minutes of cardio, which includes walking, an aerobics class at the gym, or other aerobic activity, every 2 weeks. It’s very important that you start at your current Activity Level — don’t skip a level or you may overexert or injure yourself. (Click here to learn about Activity Levels.) For instance, if you’ve been sedentary, start Week 1 at Activity Level 1, not at Level 2 or 3. And get your doctor’s okay before starting this or any other exercise program.

The program runs 12 weeks, but you can repeat it all year long, either staying at the level that you initially worked up to, or continuing to move up. For instance, if you’re currently at Level 1 but eventually want to reach Level 3, then start Week 1 at Level 1. As you can see, you’ll switch to Level 2 by the fifth week, finishing off the 12 weeks at Level 2. Ready for Level 3? Then go ahead and start the 12-week cycle at Level 3 this time. Need a few more weeks at Level 2? Start the cycle at Level 2 again.

If you start the program at Level 4, assume Week 5 is your starting point and go for the full 12 weeks. While we show you how to make the transition from Level 4 to 5, this program isn’t for Level 5 exercisers. At Level 5, you’re an athlete with a routine that is beyond the scope of this program.

At every level you should be maintaining a proper intensity (meaning you’re breathing deeply, and although you’re still able to talk, you would prefer not to). We don’t require lots of cardio minutes because we assume you’ll be making the most of those minutes with an intense workout. If medical problems prevent you from working out vigorously, ask your doctor if you can add more minutes, which will partly compensate for the lower intensity.

At Level 3, you’ll add strength training; make sure to work all the major muscle groups, including chest, triceps, biceps, back, and legs. The “Basic Eight,” is a great example of a routine that gives you a complete body workout. Remember, choose a weight that’s challenging enough so it’s tough to complete the last few reps of the set, but not so heavy that you can’t use proper form. And note that you’ll need a different weight for different moves.

Click here to print Bob Greene's 12-Week Fitness Plan.

From: The Best Life Guide to Managing Diabetes and Pre-diabetes (Simon & Schuster©, 2009). Used with permission. To purchase, click here.