WINTER WEIGHT LOSS CHALLENGE!
"Melt away the fat with the snow"
The challenge runs for 8 weeks starting
March 15-May 14, 2010

An incentive program designed to challenge you to loose those extra pounds you’ve
been meaning to, or loose those extra pounds that you’ve gained over the holidays.

This challenge focuses primarily on cardiovascular training with the incorporation of (light)
weight training. The goal is to burn as many calories as possible in each workout while
maintaining your target heart rate for 20-60 minutes.
  1. Sign-up with Sara
  2. Get your initial numbers measured with Sara (skinfold, girth measurements and
    weight) ASAP
  3. Design a training program focusing on a cardiovascular workout
  4. Complete your food diary each day!
  5. Complete as many exercise tasks each week as possible
  6. Get re-measured within the week of May 14th -21st
  7. The winner will have accumulated the most points through weight loss, inches lost,
    body fat loss and/or completed exercise tasks – See point system
Each week a different exercise task will be given. If you fail to complete this task for the
week, one point will be deducted from your total score.

You must have Staff sign-off on your exercise tasks. You must complete the task 3 times
in that particular week. No partial points will be deducted or added.

Point System:
Every ½ pound lost = 1 point
Every ½ inch lost = 1 point
Every ½ percent of body fat lost = 1 point
Each weekly task = required to maintain point value

Example:
       Starting weight = 150 lbs.
      Starting girth measurement total = 90 inches
      Starting body fat percentage = 29.0%
      
      Ending weight = 145 lbs.
      Ending girth measurement total = 84 inches
      Ending body fat percentage = 27.9%

      150-145 = 5 x 2 = 10 points
      90-84 = 6 x 2 = 12 points
      29.0-27.9 = 1.1% x 2 = 2 points
Total: 10 + 12 + 2 = 24 points
(failure to complete exercise tasks will result in point loss)
Scoring & Exercise Tasks

Everyone will start with 100 points. You may maintain this score by completing the
weekly exercise tasks. You may add points to your score by losing pounds, inches
and/or body fat. No partial points will be awarded for anything under .5 (everything will be
rounded to the half pound, inch or body fat percentage).
Week One:
Run/Walk 1.5 Miles 3x/week

Week Two:
Run Stairs (4 Sets, basement to top) 3x/week

Week Three:
Bike 200 Calories 3x/week

Week Four:
100 Crunches 3x/week

Week Five:
Jump Rope 10 min 3x/week

Week Six:
Run/Walk 1.5 Miles 3x/week

Week Seven:
Run Stairs (4 Sets, basement to top) 3x/week

7 total extra points are possible if all tasks are completed.
Exercise Tasks
Key Terminology

Target Heart Rate (THR): The ideal range of beats/minute for your heart to pump in
order to promote cardiovascular health while exercising.

Karvonen Formula:
220-Age = A (Max HR)
A - RHR = B (HRR)
B x .50 = c
C + RHR = Lower THR
B x .85 = D
D + RHR = Upper THR

RHR = resting heart rate
HRR = heart rate reserve
THR = target heart rate
Max HR = maximum heart rate (theoretical)

Calorie: Unit of energy (heat) required to raise 1g of water 1 degree centigrade derived
from a food source.

Skinfold Test: An estimated measurement of body fat, using skinfold-calipers to
measure the subcutaneous fat in 3 or 7 sites of the body (specifically determined).

Girth Measurements: Circumference measurement of multiple body parts in order to
estimate body mass.

Cardiovascular: Involving the heart and the supporting network of blood transporters
including arteries, veins, arterioles, ventricles, etc.