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The program you follow should be
determined by your fitness level, available
time and goals. It is highly recommended
that you review pages 7-9 and obtain a
better understanding of your capabilities and
the intensity that best suits you and your
goals.
First time exercisers should follow Program
#1 and gradually build up both the time and
intensity of your workout. If you are already
a regular exerciser, you may wish to follow
Program #2.
Always remember to warm up and cool
down and never try to over do it; moderation
and consistency is the secret to long term
results.
PROGRAM 1: Initial Conditioning Program
Frequency: 3-4 times per week
Duration: 20-30 minutes
Intensity: 60-70% of age predicted
maximum heart rate
Stepping Speed: Less than 50 strides per
minute
When first starting an exercise program, the
emphasis should be placed on gradually
building up to 20-30 minutes of continuous
activity, not on achieving and maintaining a
specific exercise intensity. Once 20-30
minutes of continuous activity can be
performed, the emphasis can be moved to
gradually building up the time for which you
exercise at the recommended intensity level.
This program should be followed for the first
6-8 weeks of training.
PROGRAM 2: Intermediate Conditioning
Program
Frequency: 3-5 times per week
Duration: 20-45 minutes
Intensity: 70-80% of age predicted
maximum heart rate
Stepping Speed: 50-60 strides per minute
In most cases, this program will produce results
consistent with the fitness goals for the majority
of the general fitness population. Training at
higher levels of frequency, duration and
intensity than these is normally reserved for the
competitive athlete.
PROGRAMS
PROGRAM 3: Advanced Conditioning
Program
Frequency: 4-6 times per week
Duration: 30-60 minutes
Intensity: 80-90% of age predicted
maximum heart rate
Stepping Speed: 60-80 strides per minute or
more
This program should be undertaken only by
those individuals having a need to develop
and maintain the highest levels of
cardiovascular fitness. As an alternative to
continuous high intensity exercise, an interval
training format can be followed during which
short bouts (30-60 seconds) of high intensity
exercise (faster stride speed) are alternated
with longer bouts (1-2 minutes) of lower
intensity exercise.