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.
130 total minutes per week, usually at moderate 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: Job and bike Activity: Gym

Frequency: 2 days per week Frequency: 3 days

Intensity: moderate Intensity: Normal
Duration: 60 minutes Duration: 70 minutes

My EXERCISE GOAL FOR WEIGHT LOSS is 130 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? 2 weeks

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: ____2______ HIGHEST TEMP: __20_______

What is your plan for exercise on days when the weather is inclement or outside your
temperature range? Work in the gym. With electric treadmill
Elliptical bike