Lose Weight, Increase Endurance and Improve Health and Wellbeing

Considering your sedentary lifestyle, weight, and goals to lose weight and improve endurance, this workout plan is designed to help you gradually increase your fitness level and establish a consistent exercise routine. The plan includes a combination of low-impact aerobic exercise, strength training, and a beginner’s vinyasa yoga sequence to enhance endurance, build strength, and promote relaxation.

Key Concepts: Before we start, let’s explain a few terms that will be used throughout the workout plan:

MET (Metabolic Equivalent of Task): MET is a unit that represents the energy expenditure of physical activities. It is a measure of the intensity of an exercise relative to the resting metabolic rate. For example, an activity with a MET value of 3 means you are burning three times the amount of energy compared to resting.

RPE (Rate of Perceived Exertion): RPE is a subjective measure of the intensity of an exercise. It is based on a scale from 1 to 10, where 1 is very light exertion and 10 is maximum exertion. We will use RPE to guide the intensity of each exercise.

One Rep Max (1RM): One Rep Max is the maximum amount of weight you can lift for a specific exercise with proper form. Since we’ll focus on low-impact exercises, we won’t be using 1RM in this plan.

Warm-up (5 minutes, MET ~3, RPE ~2-3): Before diving into the main workout, it’s important to warm up your body and increase blood flow. Perform the following gentle warm-up exercises, spending about 30 seconds on each exercise:

1. March in Place: Stand with your feet hip-width apart and march in place, lifting your knees comfortably.
2. Shoulder Rolls: Roll your shoulders forward in a circular motion for a few seconds, then roll them backward.
3. Arm Circles (Forwards and Backwards): Extend your arms out to the sides and perform small, controlled circles with your arms. Start with small circles and gradually increase the size.
4. Ankle Rolls: Sit on a chair or stand and lift one foot off the ground. Rotate your ankle in a circular motion, first in one direction and then in the other direction. Repeat with the other foot.
5. Deep Breathing: Take slow, deep breaths in and out, focusing on expanding your belly and chest with each breath.

Low-Impact Cardio Segment (20 minutes, MET ~5-6, RPE ~5-6):

In this segment, we will focus on low-impact aerobic exercises that are gentle on the joints while still increasing your heart rate and improving endurance. Perform the following exercises for 1 minute each, with 30 seconds of rest in between:

1. March in Place: Stand with your feet hip-width apart and march in place, lifting your knees comfortably.
2. Step Touch: Step your right foot out to the side, then bring your left foot to meet it. Alternate sides, stepping and touching your feet together.
3. Stationary Bike: Use a stationary bike at a comfortable resistance level and pedal at a moderate pace. Focus on maintaining a steady rhythm.
4. Low-Impact Jumping Jacks: Stand with your feet together and arms by your sides. Jump your feet out to the sides while raising your arms overhead. Return to the starting position and repeat.
5. Side-to-Side Steps: Step your right foot out to the side, then bring your left foot to meet it. Repeat the movement, stepping from side to side.

Strength Training Segment (Two Rounds, 30 seconds per exercise with 30 seconds rest, MET ~4-5, RPE ~4-5):

Strength training will help build muscle and boost your metabolism. Perform each exercise for 45 seconds, then rest for 15 seconds before moving to the next exercise. Complete two rounds of the following exercises:

1. Bodyweight Squats: Stand with your feet shoulder-width apart. Bend your knees and lower your hips as if you’re sitting back into a chair. Keep your chest lifted and knees aligned with your toes. Return to the starting position and repeat.
2. Modified Push-ups: Start in a high plank position with your knees on the ground. Lower your chest toward the floor, keeping your elbows close to your sides. Push back up to the starting position and repeat.
3. Dumbbell Rows (with light dumbbells or household objects): Hold a dumbbell in each hand or use household objects with some weight (e.g., water bottles). Place one hand on a stable surface for support and row the weight up towards your side. Alternate sides and repeat.
4. Standing Shoulder Press (with light dumbbells or household objects): Hold a dumbbell in each hand or use household objects. Start with the weights at shoulder height and press them overhead. Lower the weights back to the starting position and repeat.
5. Glute Bridges: Lie on your back with your knees bent and feet flat on the floor. Lift your hips off the ground, squeezing your glutes at the top. Lower your hips back down and repeat.

2-Minute Break: After completing the two rounds of the strength training segment, take a 2-minute break to recover and hydrate. Use this time to catch your breath and prepare for the next part of the workout.

Beginner’s Vinyasa Yoga Sequence (10 minutes, MET ~2.5, RPE ~2-3):

Finish the workout with a gentle and beginner-friendly vinyasa yoga sequence. Flow through the following poses, spending a few breaths in each position:

1. Mountain Pose (Tadasana): Stand tall with your feet together or hip-width apart. Relax your shoulders and lengthen your spine.
2. Forward Fold (Uttanasana): From Mountain Pose, exhale and fold forward from your hips, reaching your hands towards the floor or your shins. Bend your knees as needed.
3. Downward-Facing Dog (Adho Mukha Svanasana): From Forward Fold, place your hands on the ground, step your feet back, and lift your hips up, forming an inverted ‘V’ shape with your body. Try to keep your heels on the ground and your gaze towards your navel.

Projected Caloric Expenditure: Based on the MET values of each exercise segment, the projected caloric expenditure for this workout can be estimated. The actual number of calories burned may vary depending on individual factors such as weight, age, and fitness level. On average, this workout is estimated to burn approximately 550-650 calories.

Conclusion: This workout plan is designed to help Dave gradually increase his endurance and support his weight loss goals in a low-impact manner. Remember to listen to your body and adjust the intensity and duration according to your fitness level and comfort. Stay hydrated throughout the workout and celebrate every milestone along the way. Good luck, Dave!