Step 4: Design Your Fitness Plan
Cardiorespiratory Fitness Program - Beginner
Warm-up:
- Five minutes of general warm-up (walk, jog, elliptical machine, stationary bike.)
- Stretch muscle groups to be used
- Engage core (floor bridge, pelvic tilt, alternate limb point.)
| Week | Mode of Exercise(Suggestions) | Intensity(% of MHR) | Duration(Minutes/Workout) | Frequency(Workouts/Week) |
|---|---|---|---|---|
|
Week #1 |
Jog/walk Treadmill Stationary Bike Elliptical Machine |
Conversational pace or 60% of max heart rate |
10-15 minutes |
3 |
|
Week #2 |
Jog/walk Treadmill Stationary Bike Elliptical Machine |
Conversational pace or 60% of max heart rate |
10-15 minutes |
3 |
|
Week #3 |
Jog/walk Treadmill Stationary Bike Elliptical Machine |
Conversational pace or 60% of max heart rate |
10-15 minutes |
3 |
|
Week #4 |
Jog/walk Treadmill Stationary Bike Elliptical Machine |
Conversational pace or 60% of max heart rate
|
10-15 minutes |
3 |
|
Week #5 |
Jog/walk Treadmill Stationary Bike Elliptical Machine |
Conversational pace or 60-70% of max heart rate |
10-15 minutes |
3 |
|
Week #6 |
Jog/walk Treadmill Stationary Bike Elliptical Machine |
Conversational pace or 60-70% of max heart rate |
15 minutes |
3-4 |
|
Week #7 |
Hiking Swimming Jogging Elliptical Machine Mountain Biking |
Conversational pace or 60-70% of max heart rate |
15-20 minutes |
3-4 |
|
Week #8 |
Hiking Swimming Jogging Elliptical Machine Mountain Biking Rowing Machine |
Conversational pace or 60-70% of max heart rate |
15-20 minutes |
3-4 |
|
Week #9 |
Hiking Swimming Jogging Elliptical Machine Mountain Biking Rowing Machine |
Conversational pace or 70% of max heart rate |
20 minutes |
3-4 |
|
Week #9 |
Hiking Swimming Jogging Elliptical Machine Mountain Biking |
Conversational pace or 70% of max heart rate |
20 minutes |
3-4 |
|
Week #10 |
Hiking Swimming Jogging Elliptical Machine Mountain Biking |
Conversational pace or 70% of max heart rate |
25 minutes |
3-4 |
|
Week #11 |
Hiking Swimming Jogging Elliptical Machine Mountain Biking |
Conversational pace or 70% of max heart rate |
25 minutes |
3-4 |
|
Week #12 |
Hiking Swimming Jogging Elliptical Machine Mountain Biking |
Conversational pace or 70-75% of max heart rate |
30 minutes |
3-4 |
|
Week #13 |
Cardio Pump Trail Running Swimming Jogging Elliptical Machine Mountain Biking |
Conversational pace or 70-75% of max heart rate |
30 minutes |
3-4 |
|
Week #14 |
Cardio Pump Trail Running Swimming Jogging Elliptical Machine Mountain Biking |
Conversational pace or 70-75% of max heart rate |
30-35 minutes |
3-4 |
|
Week #15 |
Cardio Pump Trail Running Swimming Jogging Elliptical Machine Mountain Biking |
Conversational pace or 70-75% of max heart rate |
35 minutes |
3-4 |
|
Week #16 |
Favorites |
Conversational pace or 70-75% of max heart rate |
35 minutes |
3-4 |
|
Week #17 |
Favorites |
Conversational pace or 70-75% of max heart rate |
35-40 minutes |
3-4 |
|
Week #18 |
Favorites |
Conversational pace or 70-75% of max heart rate |
35-40 minutes |
3-4 |
|
Week #19 |
Favorites |
75% of max heart rate |
35-40 minutes |
3-4 |
|
Week #20 |
Favorites |
75% of max heart rate |
40 minutes |
3-4 |
|
Week #21 |
Favorites |
75% of max heart rate |
40 minutes |
3-4 |
|
Week #22 |
Favorites |
75% of max heart rate |
40 minutes |
3-4 |
|
Week #23 |
Favorites |
75-80% of max heart rate |
40 minutes |
3-4 |
|
Week #24 |
Favorites |
75-80% of max heart rate |
40 minutes |
3-4 |
|
Week #25 |
Favorites |
80% of max heart rate |
40 minutes |
3-4 |
|
Week #26 |
Favorites |
80% of max heart rate |
45 minutes |
3-4 |
Cool-down:
-
Easy walk or jog for 5-10 minutes.
-
Stretch
Program follows guidelines from the American College of Sports Medicine.