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Walking Fit Program

Personalized Care for Your Health and Wellness

Dr. Hornreich's Walking Fit Exercise Program
1.	Your target heart rate is __________________. (Call office for information on how to calculate.)
2.	Walking program to be done daily, when possible.
3.	Take and record pulse before and after walk. Put fingers on wrist and count your pulse for 15 seconds: Begin with zero; multiply by four.
4.	Wait 5-10 minutes past exercise and take pulse.
5.	Do not walk for one hour following meals and two hours following a heavy meal.
6.	If the weather is cold, extremely windy, snowy, rainy or extremely hot and humid, walk inside an enclosed mall. When necessary to be out in the cold weather, people find it helpful to wear a scarf to cover the nose and mouth. Loose-fitting clothing is suggested.
7.	The walking rate and/or distance changes at 3-day intervals - if you can tolerate it.
8.	To receive maximum benefit from this walking program, you must walk at a steady pace and cover the distance in the specified amount of time.
9.	If you develop any form of cardiac discomfort, extreme shortness of breath, sudden weakness, or excessive sweating, stop and take your pulse. Rest for five minutes or until symptoms subside, thereafter continue walking at a slower pace.
10.	If you develop any unusual discomfort which is prolonged, if your pulse exceeds ____, or you are unable to progress as scheduled, notify Dr. Hornreich immediately or go to the nearest hospital emergency room.
11.	Please bring a record of your pulse with you when you come to your next appointment.
12.	Special instructions:
	a. Walk on level ground. b. Use your target heart rate (THR) as your guide. -If the pace you're walking brings your pulse above your THR, slow down. -If your pulse rate is below the THR, you may increase your pace as tolerated until your THR is reached. -If your starting pulse is at or above your THR, do not walk for that day. c. If you have a cold or flu, do not exercise.

Walking Fit Schedule

Dates/Pulse	Distance/Time	Suggested Method	MET's
________	1/4 Mile/15 Minutes	1-1/4 blocks (1/8 mile) in 7-1/2 minutes and return in 7-1/2 minutes.	1.4
________	1/2 Mile/30 Minutes	2-1/2 blocks (1/4 mile) in 15 minutes and return in 15 minutes.	1.4
________	3/4 Mile/45 Minutes	2-1/2 blocks (1/4 mile) in 15 minutes and return in 15 minutes. Then walk 1-1/4 block (1/8 mi) in 7-1/2 minutes and return in 7-1/2 minutes.	1.4
________	1 Mile/60 Minutes	2-1/2 blocks in 15 minutes then back and repeat in other direction.	1.4
________	1 Mile/45 Minutes	2-1/2 blocks in 11-1/4 minutes and return in 11-1/4 minutes. Repeat.	1.8
________	1 Mile/30 Minutes	2-1/2 blocks in 7-1/2 minutes and return in 7-1/2 minutes. Repeat.	2.2
________	1 Mile/24 Minutes	2-1/2 blocks in 6 minutes and return in 6 minutes. Repeat.	2.8
________	1 Mile/20 Minutes	2-1/2 blocks in 5 minutes and return in 5 minutes. Repeat.	3.1
________	1 Mile/17 Minutes	2-1/2 blocks in 4-1/4 minutes and return in 4-1/4 minutes. Repeat.	3.6
________	1 Mile/15 Minutes	21/2-blocks in 3-3/4 minutes and return in 3-3/4 minutes. Repeat.

Steven R. Hornreich, M.D., P.A.15340 Jog Road, Suite 205
Delray Beach, FL 33446
Phone: 561-496-0604
Fax: 561-496-0678

Business Hours: 9am to 5pm
By appointment only