steps/ minute Alternative Exercise Dance class (Zumba If class is 60 mins this exception Fitness), or Beginner Step counts for 2 aerobic Class (Only if comfortable) sessions! Weeks 8-10 Aerobic Training Day Exercise Duration (mins) Day 1 Cycling: approx 70 RPM, 35 mins RPE: 4 with moderate resistance Day 2 Brisk Walking: Treadmill: 37 mins 4.0 mi/ hr, incline 2.0% Day 3 Stair Climbing: Step Mill: 39 mins 50 steps/ minute Day 4 Elliptical Trainer: RPE 4 40 mins Alternative Exercise Dance class (Zumba If class is 60 mins this exception Fitness), or Beginner Step counts for 2 aerobic Class (Only if comfortable) sessions! Weeks 11-13 Aerobic Training Day Exercise Duration (mins) Day 1 Swimming RPE 4 40 mins Day 2 Cycling: approx 70 RPM, 40 mins RPE: 4 with moderate resistance Day 3 Brisk Walking: Treadmill: 40 mins 4.0 mi/ hr, incline 2.0% Day 4 Stair Climbing: Step Mill: 40 mins 50 steps/ minute Alternative Exercise Dance class (Zumba If class is 60 mins this Exception Fitness) or Beginner Step counts for 2 aerobic Class sessions! Weeks 14-16 (Now must include 5 days of aerobic exercise) Aerobic Training Day Exercise Duration (mins) Day 1 Swimming RPE: 5 45 mins Day 2 Cycling: approx 90 RPM, 45 mins RPE: 5 with moderate resistance Day 3 Brisk Walking: Treadmill: 45 mins 4.0 mi/ hr, incline 3.5% RPE: 5 Day 4 Stair Climbing: Step Mill: 45 mins 55 steps/ minute, RPE: 5 Day 5 Step Class, Dance Fitness (usually 1 hr class)
steps/ minute Alternative Exercise exception Dance class (Zumba Fitness), or Beginner Step Class (Only if comfortable) If class is 60 mins this counts for 2 aerobic sessions! Weeks 8-10 Aerobic Training Day Exercise Duration (mins) Day 1 Cycling: approx 70 RPM, RPE: 4 with moderate resistance 35 mins Day 2 Brisk Walking: Treadmill: 4.0 mi/ hr, incline 2.0% 37 mins Day 3 Stair Climbing: Step Mill: 50 steps/ minute 39 mins Day 4 Elliptical Trainer: RPE 4 40 mins Alternative Exercise exception Dance class (Zumba Fitness), or Beginner Step Class (Only if comfortable) If class is 60 mins this counts for 2 aerobic sessions! Weeks 11-13 Aerobic Training Day Exercise Duration (mins) Day 1 Swimming RPE 4 40 mins Day 2 Cycling: approx 70 RPM, RPE: 4 with moderate resistance 40 mins Day 3 Brisk Walking: Treadmill: 4.0 mi/ hr, incline 2.0% 40 mins Day 4 Stair Climbing: Step Mill: 50 steps/ minute 40 mins Alternative Exercise Exception Dance class (Zumba Fitness) or Beginner Step Class If class is 60 mins this counts for 2 aerobic sessions! Weeks 14-16 (Now must include 5 days of aerobic exercise) Aerobic Training Day Exercise Duration (mins) Day 1 Swimming RPE: 5 45 mins Day 2 Cycling: approx 90 RPM, RPE: 5 with moderate resistance 45 mins Day 3 Brisk Walking: Treadmill: 4.0 mi/ hr, incline 3.5% RPE: 5 45 mins Day 4 Stair Climbing: Step Mill: 55 steps/ minute, RPE: 5 45 mins Day 5 Step Class, Dance Fitness (usually 1 hr class)
Advanced-Aerobic-Training-Progression-12.docx