|
Warm Up |
Target Heart Rate |
Cool Down |
Total Time Zone |
Week 1
(repeat 3 days) |
Walk Slowly
5 minutes |
Stretch & Then
Walk Briskly
5 minutes |
Walk slowly
& Stretch
5 minutes |
15 minutes |
Week 2
(repeat 3 days) |
Walk Slowly
5 minutes |
Stretch & Then
Walk Briskly
7 minutes |
Walk slowly
& Stretch
5 minutes |
17 minutes |
Week 3
(repeat 3 days) |
Walk Slowly
5 minutes |
Stretch & Then
Walk Briskly
9 minutes |
Walk slowly
& Stretch
5 minutes |
19 minutes |
Week 4
(repeat 3 days) |
Walk Slowly
5 minutes |
Stretch & Then
Walk Briskly
11 minutes |
Walk slowly
& Stretch
5 minutes |
21 minutes |
Week 5
(3-5 days) |
Walk Slowly
5 minutes |
Stretch & Then
Walk Briskly
13minutes |
Walk slowly
& Stretch
5 minutes |
23 minutes |
Week 6
(3-5 days) |
Walk Slowly
5 minutes |
Stretch & Then
Walk Briskly
15 minutes |
Walk slowly
& Stretch
5 minutes |
25 minutes |
Week 7
(3-5 days) |
Walk Slowly
5 minutes |
Stretch & Then
Walk Briskly
18 minutes |
Walk slowly
& Stretch
5 minutes |
28 minutes |
Week 8
(3-5 days) |
Walk Slowly
5 minutes |
Stretch & Then
Walk Briskly
20 minutes |
Walk slowly
& Stretch
5 minutes |
30 minutes |
Week 9
(3-5 days) |
Walk Slowly
5 minutes |
Stretch & Then
Walk Briskly
23 minutes |
Walk slowly
& Stretch
5 minutes |
33 minutes |
Week 10
(3-5 days) |
Walk Slowly
5 minutes |
Stretch & Then
Walk Briskly
26 minutes |
Walk slowly
& Stretch
5 minutes |
36 minutes |
Week 11
(3-5 days) |
Walk Slowly
5 minutes |
Stretch & Then
Walk Briskly
28 minutes |
Walk slowly
& Stretch
5 minutes |
38 minutes |
Week 12
(3-5 days) |
Walk Slowly
5 minutes |
Stretch & Then
Walk Briskly
30 minutes |
Walk slowly
& Stretch
5 minutes |
40 minutes |
