6-MONTH OVERVIEW OF PROGRAM DESIGN Program Weeks Frequency Exertion RPE (10 pt) Duration Stage (days/ Level (mins) week) Improvement 1-4 4 Somewhat 4 25-30 mins hard 5-7 4 Somewhat 4 30-35 mins hard 8-10 4 Somewhat 4 35-40 mins hard 11-13 4 Somewhat 4-5 40-45 mins hard-hard 14-16 4-5 Somewhat 4-5 45-50 mins hard-hard 17-20 4-5 Hard 5-6 50-55 mins 21-24 4-5 Hard 5-6 55-60 mins Maintenance 25+ 4-5 4-6 30-60 mins Weeks 1-4: Aerobic Training Day Exercise Duration (mins) Day 1 Brisk Walking: Treadmill: 25 mins 3.7 mi/hr, incline 1.0% Day 2 Stair Climbing: Step Mill: 40 25 mins steps/ minute Day 3 Brisk Walking: Treadmill: 25 mins 3.7 mi/hr, incline 1.0% Day 4 Stair Climbing: Step Mill: 40 25 mins steps/ minute Alternative Exercise Dance class (Zumba Fitness) If class is 60 mins, this exception Beginner Step Class (Only if counts for 2 cardio comfortable) days! Weeks 5-7 Aerobic Training Day Exercise Duration Day 1 Brisk Walking: Treadmill: 30 mins 3.9 mi/hr, incline 1.0% Day 2 Stair Climbing: Step Mill: 45 30 mins steps/ minute Day 3 Brisk walking: Treadmill: 30 mins 3.9 mi/ hr, incline 1.0% Day 4 Stair Climbing: Step Mill: 45 30 mins
6-MONTH OVERVIEW OF PROGRAM DESIGN Program Stage Weeks Frequency (days/ week) Exertion Level RPE (10 pt) Duration (mins) Improvement 1-4 4 Somewhat hard 4 25-30 mins 5-7 4 Somewhat hard 4 30-35 mins 8-10 4 Somewhat hard 4 35-40 mins 11-13 4 Somewhat hard-hard 4-5 40-45 mins 14-16 4-5 Somewhat hard-hard 4-5 45-50 mins 17-20 4-5 Hard 5-6 50-55 mins 21-24 4-5 Hard 5-6 55-60 mins Maintenance 25+ 4-5 4-6 30-60 mins Weeks 1-4: Aerobic Training Day Exercise Duration (mins) Day 1 Brisk Walking: Treadmill: 3.7 mi/hr, incline 1.0% 25 mins Day 2 Stair Climbing: Step Mill: 40 steps/ minute 25 mins Day 3 Brisk Walking: Treadmill: 3.7 mi/hr, incline 1.0% 25 mins Day 4 Stair Climbing: Step Mill: 40 steps/ minute 25 mins Alternative Exercise exception Dance class (Zumba Fitness) Beginner Step Class (Only if comfortable) If class is 60 mins, this counts for 2 cardio days! Weeks 5-7 Aerobic Training Day Exercise Duration Day 1 Brisk Walking: Treadmill: 3.9 mi/hr, incline 1.0% 30 mins Day 2 Stair Climbing: Step Mill: 45 steps/ minute 30 mins Day 3 Brisk walking: Treadmill: 3.9 mi/ hr, incline 1.0% 30 mins Day 4 Stair Climbing: Step Mill: 45 30 mins
Advanced-Aerobic-Training-Progression-12.docx