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.