Journey to losing 70lbs

Now, considering your current physical activity level, weight loss goal, and the types of exercise you enjoy, a good workout for you would incorporate strength training, some cardio, and flexibility training. This will help you to build strength and endurance, increase your metabolic rate to aid in weight loss, and improve your flexibility and balance, which are important for overall fitness and injury prevention.

Before you start your workout, let’s define some important terms:

• Metabolic Equivalent of Task (MET): A measure of energy cost of physical activity. 1 MET is the rate of energy expenditure while at rest. The MET of an exercise is higher for more intense activities.
• One-Rep Max (1RM): The maximum amount of weight that a person can theoretically lift for one repetition of a given exercise. It’s often used to determine the appropriate weights for different exercises and to track strength progress over time.
• Rate of Perceived Exertion (RPE): A scale (usually from 1 to 10) that is used to measure the intensity of your exercise. The RPE scale measures feelings of effort, strain, discomfort, and/or fatigue experienced during physical activity.

Workout Plan

1. Warm-up (5 minutes, MET ~3, RPE ~2-3): Light cardio such as walking on a treadmill or cycling on a stationary bike at a slow pace to increase heart rate and prepare the body for exercise.
2. Strength Training (15 minutes, MET ~3-4, RPE ~3-4): Start with light weights or even bodyweight exercises, and gradually increase the weight as strength improves.
   • Leg Press or Bodyweight Squats: 2 sets of 10 reps. These exercises work the lower body and are easier on the joints than traditional squats.
   • Incline Dumbbell Chest Press: 2 sets of 10 reps. This exercise targets the chest and arms. It allows more control than a traditional bench press, making it a good choice for beginners.
   • Lat Pulldown: 2 sets of 10 reps. This exercise is a good beginner-friendly option for strengthening the back.
   • Overhead Dumbbell Press with Light Weights: 2 sets of 10 reps. This is a safer alternative to the barbell overhead press for beginners.
3. Beginner Vinyasa Yoga Sequence (10 minutes, MET ~2.5, RPE ~2-3): Gentle yoga can help to improve flexibility, balance, and mind-body connection. This beginner-friendly sequence includes:
   • Mountain Pose (Tadasana): Stand tall with feet hip-width apart, feel your weight evenly distributed through your soles, lifting up through the top of your head.
   • Forward Fold (Uttanasana): From Mountain Pose, exhale as you sweep your arms out to the sides and fold forward over your legs.
   • Plank Pose: From Forward Fold, step back to a plank position. Keep your body in a straight line from your head to your heels.
   • Downward Dog (Adho Mukha Svanasana): From Plank Pose, push your hips up and back, straightening your legs and pressing your chest towards your thighs.
   • Warrior I (Virabhadrasana I): Step your right foot forward between your hands, turn your left foot out, raise your torso, and lift your arms above your head. Repeat on the other side.
   • Child’s Pose (Balasana): From Downward Dog, lower your knees to the floor, push your hips back onto your heels, and stretch your arms out in front of you.
4. Dance Cardio (5-10 minutes, MET ~4.5, RPE ~3-4): This should be done with a fitness step that is about 6-8 inches tall. Start with slow, low-impact dance-like step exercises. Each exercise should be performed for 1 minute.
   • Side-to-side step: Step onto the step with one foot, then bring the other foot to meet it (step together), then step off to the other side. Repeat back and forth. Add in arm movements to increase intensity.
   • Grapevine: A step-together-step sequence. Step up onto the stepbox then to the side, step back up from the side, and then step back. Repeat in the other direction.
   • Hamstring Curls: Step onto the step box and curl one heel up towards your buttocks, then repeat with the other heel. Swing your arms naturally with the movement.
   • Alternating Step Ups: Step up onto the step box alternating the foot you step up with each time. Lift your knees high. Pump your arms to increase intensity.
   • Box Step: A four-count step pattern that makes the shape of a box. Step forward, step to the side, step back, and step together.
5. Cool Down (5 minutes, MET ~2, RPE ~1-2): Light stretching to help the body recover and to prevent muscle stiffness.

Considering the MET values for each activity and the time spent, Emily’s workout would burn approximately 250-300 calories. This is a rough estimate and the actual caloric expenditure could be higher or lower depending on intensity, and individual metabolism.

This workout is designed to be a gentle introduction to regular exercise. As your fitness improves, the intensity and duration of the exercises can be gradually increased. As always, you should consult with a healthcare provider before starting this or any other new workout regimen.