This version of the South Beach Diet includes a new addition focused on physical activity. The exercise program is broken into three phases, which are intended to complement the three phases of the nutrition program. You will start slowly and progress gradually, being physically active each day for at least 20 minutes. A workout schedule is provided in the book, but you can use these suggestions for how to exercise while on the program.
Cardiovascular Exercise
Warm up for three to five minutes at a slow walking pace on level ground. This will help warm your muscles and prepare your body for more intense exercise.
Begin interval training by alternating short bursts of fast walking with periods of slower walking. The phase you are in will determine the length of your intervals. To start, walk fast for 15 seconds and recover for 60 seconds.
Reduce your recovery time and increase the number of your intervals as you progress through the three phases of the program. Aim to walk for 20 minutes per session.
Cool down for about two minutes by returning to a slow walk. This will allow your body to return to resting before you abruptly stop your activity.
Perform your walking session every other day. To increase calorie burn, take a 15-to-20-minute recreational walk on alternate days when you are scheduled to do full-body toning.
Full-Body Toning
Gather the equipment that is needed based on your phase level. For Phase One, you will need a chair with arms and a mat or thick towel. For Phase Two, you will need a mat, one to three pound weights and a step. In Phase Three, you will need a mat, because all exercises are performed on the floor.
Choose an open space in your home or at a gym that will allow you to move freely while doing the exercises.
Complete the specified exercises, which should result in a full, 20-minute session. Consider adding a 15-to-20-minute recreational walk at the end.
Perform each movement slowly and concentrate on the muscle you are working. Breathe out on the difficult part of the exercise and breathe in during the easy part.
Add more intensity as you progress through the maintenance phase by adding weight or performing the more challenging version of the exercise to challenge your fitness as it improves.
Tips
The cardiovascular exercise program is designed for outdoor walking, but it can be performed on a treadmill. You can also complete a similar program on a stationary bike or cross-trainer machine.
Once you reach the maintenance phase of the program, incorporate other activities you enjoy, such as outdoor cycling, to keep from getting bored with your exercise routine.
The book recommends performing the toning exercises barefoot to practice full extension and flexion of the foot.
Warning
If you are new to exercise, seek the advice of a medical professional prior to starting. The program begins slowly and progresses gradually, so it is great for beginners.
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