How to plan your aerobics fitness program.

Next step in creating your cardiovascular fitness program after you figured out your fitness level, is planning your workout increasing its intensity and time safely and efficiently.


Heart rate schedules

If your fitness level is poor, first three weeks your exercise heart rate (HR) should not exceed your HR at rest by 10 beats per minute, next three weeks it should be your resting HR plus 15, next three weeks - plus 20.  Then you will need to re-evaluate your fitness level.


For the "fair" fitness level, the schedule should be looking as the following:


Weeks 1 and 2 - HR at rest 10
Weeks 3 and 4 - HR at rest 15
Weeks 5 and 6 - HR at rest 20
Weeks 7 10 - HR at rest 25


Fitness category "Good"


Weeks 1 and 2 - 60% MHR (Click here for MHR: Maximal Heart Rate)
Weeks 3 and 4 - 65% MHR
Weeks 5 and 6 - 70% MHR
Weeks 7 to 10 - 75% MHR


Fitness category "Excellent"


Weeks 1 and 2 - 65% MHR
Weeks 3 and 4 - 70% MHR
Weeks 5 and 6 - 75% MHR
Weeks 7 to 10 - 80% MHR


Time schedules

Unlike hear rate schedules that are not exercise-specific, time schedules can be  substantially different depending on concrete exercises.  Here are two samples of schedules: for walking and swimming, three times a week.  Maintain HR corresponding to you category of fitness and the week on shcedule.


Swimming


Beginners  (Low fitness or "Bad" category)


Week     Distance            Calories burnt


1             200 yards         (approx. 40 Cal.)


2             250 yards         (approx. 50 Cal.


3             300 yards         (approx. 60 Cal.)
4             350 yards         (approx. 75 Cal.)
5             400 yards         (approx. 85 Cal.)
6             450 yards         (approx. 75 Cal.)
7             500 yards         (approx. 105 Cal.)
8             550 yards         (approx. 115 Cal.)
9             600 yards         (approx. 130 Cal.)
10           650 yards         (approx. 150 Cal.)


Intermidiate (Fair/Average categories)


Week          Distance            Calories burnt


1              500 yards             ( approx. 105 Cal.)
2              550 yards             ( approx. 115 Cal.)
3              600 yards             ( approx. 130 Cal.)
4              650 yards             ( approx. 140 Cal.)
5              700 yards             ( approx. 160 Cal.)
6              750 yards             ( approx. 170 Cal.)
7              800 yards             ( approx. 180 Cal.)
8              850 yards             ( approx. 190 Cal.)
9              900 yards             ( approx. 200 Cal.)
10           1,000 yards            ( approx. 210 Cal.)


Advanced  (Good/Excellent categories)


Week       Distance            Calories burnt
1               700 yards             ( approx. 160 Cal.)
2               750 yards             ( approx. 170 Cal.)
3               800 yards             ( approx. 180 Cal.)
4               850 yards             ( approx. 190 Cal.)
5               900 yards             ( approx. 200 Cal.)
6               1,000 yards           ( approx. 210 Cal.)
7               1,100 yards           ( approx. 220 Cal.)
8               1,200 yards           ( approx. 240 Cal.)
9               1,400 yards           ( approx. 260 Cal.)
10              1,600 yards         ( approx. 300 Cal.)


 Walking


Beginners  (Low fitness catefories)


Week             Distance            Calories burnt
1             0.5 mile             (approx. 50 Cal.)
2             0.5 mile             ( approx. 50 Cal.)
3             0.75 mile            ( approx. 75 Cal.)
4             0.75 mile            ( approx. 75 Cal.)
5             1 mile                 ( approx. 100 Cal.)
6             1 mile                 (approx. 100 Cal.)
7             1.25 mile             ( approx. 125 Cal.)
8             1.25 mile             ( approx. 125 Cal.)
9             1.5 mile             ( approx. 150 Cal.)
10             1.5 mile             ( approx. 150 Cal.)


Walking


Intermidiate        (Fair/Average categories)


Week              Distance            Calories burnt
1                  1 mile                ( approx. 100 Cal.)
2                  1 mile                ( approx. 100 Cal.)
3                  1.25 mile            ( approx. 125 Cal.)
4                  1.25 mile            ( approx. 125 Cal.)
5                  1.5 mile               ( approx. 150 Cal.)
6                  1.5 mile               (approx. 150 Cal.)
7                  1.75 mile             ( approx. 175 Cal.)
8  1.75 mile ( approx. 175 Cal.)
9  2 miles ( approx. 200 Cal.)
10  2 miles ( approx. 200 Cal.)


Advanced (Good/Excellent categories)


Week   Distance/calorie burnt
1   2 miles                  (approx. 200 Cal.)
2   2 miles                  (approx. 200 Cal.)
3   2.25 miles                  (approx. 225 Cal.)
4   2.25 miles                  (approx. 225 Cal.)
5   2.5 miles                  (approx. 250 Cal.)
6   2.5 miles                  (approx. 250 Cal.)
7   2.75 miles                  (approx. 275 Cal.)

8   2.75 miles                  (approx. 275 Cal.)
9   3 miles                  (approx. 300 Cal.)
10   3 miles                  (approx. 300 Cal.)



 
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