earlymedical10.10. Exercise Worksheet
Build your personalized exercise program.
BUILD YOUR TACTICAL PLAN
Clarify your objectives and learn about the four categories of exercise: Stability, Strength, Zone 2 training, and VO2 max.
In this exercise, follow the sheet labeled Exercise Worksheet. You should have already downloaded and printed this from the Tactical Plan Worksheet in the Resources section.
RESOURCES
Refer to the Tactical Plan Worksheet
STEP ONE: ASSESS
EXERCISE FRAMEWORK
Complete your exercise framework by answering the questions and recording your answers under Step 1: Assess on the worksheet. For the first page of the exercise worksheet, find your Marginal Decade goals from Module 1, and develop a set of Centenarian Decathlon Objectives for each.
On the second page of the exercise worksheet, answer the following questions to figure out your exercise phenotype, fitness training baseline, and opportunity cost.
On the third page of the exercise worksheet, assess your current level of fitness and identify the gap between where you are where you want to be. You may need to complete some additional testing to get this information. Details on VO2 Max and Zone 2 testing and targets can be found in the video discussing Cardio programming. Details on ALMI testing can be found in Module 9 activity “DEXA Scan and Analysis.”
STEP TWO: PLAN
Now that you have figured out which exercise phenotype you are, it’s time to select your exercise program. Before you begin, do you need to incorporate any “Troubleshooting” work (such as prehab or rehab)?
PROGRAMMING
STEP THREE: TRACK
Using the plan from Step 2 as your guide, track your exercise for 4 weeks. Every day, fill in the table below Step 3: Track on the worksheet. At the end of the week, add up your weekly totals.
Reflect
Once you’ve completed and tracked the exercise program for your phenotype, take a moment to reflect on how it has impacted your healthspan. Answer the following questions under Reflect in the worksheet.
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How often am I following my exercise programming?
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What adjustments should I make to do better?
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How does my exercise programming need to evolve based on my progress?
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How am I doing based on your Centenarian Decathlon objectives, and do I need to add new objectives?
UPDATE YOUR RESULTS
The key to being early is to take what you’ve learned and apply it consistently. Exercise is a lifelong endeavor that greatly improves your longevity. Make appointments now to re-test your VO2 max, zone 2 wattage, and lean muscle mass (DEXA). Re-testing every 6 months to a year is recommended.