Home FITNESS The NutriSystem Nourish Exercise Plan : Your Choose-to-Move Program

The NutriSystem Nourish Exercise Plan : Your Choose-to-Move Program


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I developed the NutriSystem Nourish Exercise Plan to give people of all dif- ferent exercise abilities and body types a simple way to fit exercise into their daily routines. Regardless of your age or ability level, the NutriSystem Nour- ish Exercise Plan doesn’t just make exercise doable—it makes it enjoyable. The program is based on a simple premise: choice. While the plan outlines a basic structure, you choose the exercises to complete it.

Each level of the 4-week program—beginner, intermediate, and advanced—contains three basic elements:

  1. A cardiovascular (cardio) routine
  2. A resistance routine
  3. A simple yoga routine

There are three different cardio routines for you to choose from. They range in length from about 10 minutes to about 25 or 30 minutes. Choos- ing which routine to start with is up to you.

There are also two resistance routines for you to choose from. You can perform either or both of these each week. If you have some favorite exercises, feel free to add your own or substitute yours for some of my suggestions.

The NutriSystem Nourish yoga routine is a combination of 14 yoga pos- tures that are designed to activate your muscles, relieve tension, and pro- duce a feeling of wellness. The yoga routine for beginners should take about 10 minutes, but you have the ability to choose to hold postures longer for an extended workout.

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NutriSystem Nourish

Exercise worksheets are also included for each element (cardio, resis- tance, and yoga). They provide you with the guidance you need and a sample goal based on your fitness level. You should use them like checklists to make staying on track simple. It is important that you make the effort to use these sheets to track your progress and strive to reach your goals. Feel free to photocopy the sheets out of your book, or log on to www.nutrisystem.com to print out a free version of all the NutriSystem Nourish Exercise Plan worksheets.

Recording this information will help you stay focused and will make you more successful in the long run. Stud- ies confirm that people who keep track of their diet and exercise have greater long-term success with their program, so I suggest taking some time to familiarize yourself with each routine and its worksheet before you begin. I also always recommend seeing your doctor for screening tests and advice prior to beginning any exercise program.

Rest assured that even if you have never exercised before or are return- ing to movement after you’ve been away for a while, you will find success with this program. Remember, movement is freedom. The more you move, the more fit you become and the easier it is to breathe deeply and develop muscles.

The muscles that I’m talking about are not just the physical mus- cles attached to your skeleton but your mental, emotional, and spiritual muscles. When you flex your mental and emotional muscles, you become more self-aware and self-confident.

Regardless of how you got to this point, regardless of your weight, your size, or your level of fitness, you deserve a movement plan that supports your fitness and lifestyle goals. Here it is!

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Determining Your Fitness Level

Beginning Again—First Steps

Congratulations on starting your Choose-to-Move Exercise Program. In case you’re wondering, it starts today and continues for the rest of your life. As either a person just returning to exercise or someone who has been less active for a considerable length of time, your main goal is consistency. Focus on what you can do every day, not what you can’t. At the beginning of your program you may not be able to walk at an increased pace for 20 minutes, but you can walk for 10 minutes. Every activity, every step, every yoga

The NutriSystem Nourish Exercise Plan

posture is improvement. You can succeed. You will succeed. My 4-week program for beginners is intended to help you connect with your body and reconnect to the idea of regular movement. Each workout should take you about 10 to 20 minutes. Low intensity will let you get used to exercising again. Feel free to add time to your workouts or do more than the goal of 5 during the first 2 weeks.

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Week 1

Cardio Resistance Yoga

Week 2

Cardio Resistance Yoga

Week 3

Cardio Resistance Yoga

Week 4

Cardio Resistance Yoga

2 routines × 10 minutes 2routines×10minutes 1 routine × 10 minutes

2 routines × 10 minutes 2routines×10minutes 1 routine × 10 minutes

2 routines × 10 minutes 2routines×10minutes 2 routines × 10 minutes

2 routines × 10 minutes 2routines×10minutes 2 routines × 10 minutes

Intermediate Exercise—Take the Middle Ground

At the intermediate level you will be able to do some more difficult exercises and perform cardio routines that are longer in duration. At this level, focus on setting up a routine you can stick to. Track your workouts and hold yourself to them. Adding a more structured resistance and cardio program will help improve your weight loss and start to build the long, lean muscles that support increased metabolism. The 4-week intermediate routine is designed to help people who are relatively active refocus and reenergize.

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NutriSystem Nourish

Week 1

Cardio Resistance Yoga

Week 2

Cardio Resistance Yoga

Week 3

Cardio Resistance Yoga

Week 4

Cardio Resistance Yoga

3 routines × 15 minutes 2routines×15minutes 2 routines × 15 minutes

3 routines × 15 minutes 2routines×15minutes 2 routines × 15 minutes

3 routines × 15 minutes 3routines×15minutes 2 routines × 15 minutes

3 routines × 15 minutes 3routines×15minutes 2 routines × 15 minutes

Advancing Your Cause—Advanced Fitness

Starting your Choose-to-Move Exercise Program at the advanced level is a great challenge. It means you are currently exercising 2 to 4 times each week for at least 45 minutes, and consider yourself physically fit. The advanced program is a great way to support weight loss and give your metabolism a boost, while also lowering stress levels and gaining more energy. My 4-week advanced program will provide the challenge and advanced training to help the active person build strong, lean muscle.

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Week 1

Cardio 4 routines × 20 minutes Resistance 3routines×20minutes Yoga 3 routines × 15 minutes

The NutriSystem Nourish Exercise Plan 123

Week 2

Cardio Resistance Yoga

Week 3

Cardio Resistance Yoga

Week 4

Cardio Resistance Yoga

4 routines × 20 minutes 3routines×20minutes 3 routines × 15 minutes

4 routines × 20 minutes 4routines×20minutes 4 routines × 15 minutes

4 routines × 20 minutes 4routines×20minutes 4 routines × 15 minutes

With all of the NutriSystem Nourish Exercise Plan levels and programs, time and intensity increase gradually over the 4 weeks, but you should always feel free to return to the earlier programs if the movements become too intense too quickly.

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You are the best judge when it comes to your body. Listen to the signals it sends. But don’t be afraid to increase your pace, resis- tance or number of workouts if you feel so motivated, keeping in mind that you are embarking on a lifestyle journey, not an overnight quick fix.

Don’t compare your progress to other people’s or to how your body reacted to exercise in the past. Little advances form the groundwork for long-term suc- cess. The NutriSystem Nourish Exercise Plan is designed to give you the most amount of freedom to make movement and exercise a daily part of your life.


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