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
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)
Class, beginner cycling class Weeks 17- 20 Aerobic Training Day Exercise Duration (mins) Day 1 Elliptical Trainer RPE: 6 50 mins Day 2 Brisk Walking: 4.0 mi/hr, incline 4.0% 50 mins Day 3 Stair Climbing: Step Mill: 55 steps/ minute 50 mins Day 4 Swimming RPE: 5 50 mins Day 5 Cycling: approx 95 RPM, RPE: 6 50 mins Weeks 21-24 Aerobic Training Day Exercise Duration Day 1 Elliptical Trainer RPE: 6 55 mins Day 2 Brisk Walking: 4.0 mi/hr, incline 4.5% 55 mins Day 3 Stair Climbing: Step Mill: 55-60 steps/ minute 55 mins Day 4 Swimming RPE: 6 55 mins Day 5 Cycling: approx 95 RPM, RPE:6 55 mins MAINTENANCE WEEKS 25+ Stage Weeks Frequency (Times/ week) Exertion Level RPE (10 pt scale) Duration Maintenance 25+ 4-5 4-6 30-60 mins * Remember that physical activity can be accumulated; continue with usual aerobic workouts in the gym. However, if it’s nice outside take a brisk walk outside, play with kids, take the dog for a walk, or do some gardening. You hard work and efforts need to be maintained, as long as you stick within these guidelines!