• December 12, 2019
  • New York
Aerobic exercise plans for beginners

Complete Aerobic Exercise Plan For Beginners To Established

Cardio respiratory (or aerobic) fitness is important for promoting health and, in particular, is associated with a reduced risk of cardiovascular disease. An aerobic exercise session includes a warm-up, a conditioning phase, and a cool-down. The warm-up and cool-down are links between the resting state and the exercise portion of your workout. The main focus, the endurance conditioning phase, is guided by the FITT-VP principle: frequency, intensity, time, type, volume, and progression. General recommendations are as follows: three to five days per week (frequency), moderate to vigorous level of exertion (intensity), 20 to 30 minutes or more per session (time), large-muscle group activity (type of activity), total of 1,000 calories burned per week (volume), and gradual increases over time (progression). In addition, tracking aerobic fitness assessments periodically is a helpful way to determine current status and the effectiveness of your aerobic exercise program. Following an aerobic exercise plan can help you get the goal quickly and help you to get used to the exercise. So you need to make a proper plan and follow it without cheating. Also check out: How to stay motivated to workout 

Here is a complete Aerobic Exercise Plan:

Sample walking and jogging program.

For Beginners

Time point:Initial week
Warm-up: Slow, easy walking pace for a couple of minutes.
Workout: Walk at a pace that involves a light level of exertion (level 3 or 4) for 10 min at least twice a day for a total of 20 min each day (three days per week). Your weekly total should be 60 min.
Cool-down: Slow, easy walking pace for a couple of minutes.

Time point: Progression
Warm-up: Slow, easy walking pace for 5 min.
Workout: Each week add 10 min to your weekly total until you reach 100 min of activity (e.g., 20 min five days per week). Stay at this duration and increase your intensity over the next couple of weeks from light to moderate. Once you are comfortable with this time and intensity for a couple of weeks, continue to add 10 to 15 min per week until you reach 150 min.
Cool-down: Slow, easy walking pace for 5 min.

Time point: Final week
Warm-up: Easy walking pace for 5 to 10 min.
Workout: Walk at a pace that involves a moderate level of exertion for 30 to 60 min (three to five days per week). Your weekly total should be 150 min.
Cool-down: Easy walking pace for 5 to 10 min.

For Intermediate

Time point: Initial week.
Warm-up: Easy walking pace for 5 to 10 min.
Workout: Walk at a pace that feels moderate for 30 to 60 min (three to five days per week). Your weekly total should be 150 min.
Cool-down: Easy walking pace for 5 to 10 min.

Time point: Progression.
Warm-up: Easy walking pace for 5 to 10 min.
Workout: Continue to increase exercise duration by 10 to 15 min per week to approach 200 to 250 min of moderate activity accumulated on a weekly basis. Another option is to introduce a slightly more vigorous activity, such as jogging, realizing that the time needed will be less (typically 2 min of moderate activity equals 1 min of vigorous activity).
Cool-down: Easy walking pace for 5 to 10 min.

Time point: Final Week.
Warm-up: Easy walking pace for 5 to 10 min .
Workout: Walk at a pace that feels moderate for 30 to 60 min (three to five days per week). Your weekly total should be 200 to 250 min (moderate intensity). Or: Combine moderate and vigorous walking on alternate days.
Cool-down: Easy walking pace for 5 to 10 min.

For Established

Time point: Continue maintain.
Warm-up: Easy walking pace for 5 to 10 min.
Workout: Walk at a pace that feels moderate. Your weekly total should be 200 to 300 min (moderate intensity). Or: Jog. Your weekly total should be 100 to 150 min (vigorous intensity). Or: Combine moderate and vigorous walking on alternate days. This is the best aerobic exercise plan you can adopt.
Cool-down: Easy walking pace for 5 to 10 min.

Sample cross-training program at a health club.

For Beginners

Time point:Initial week.
Warm-up: Slow, easy walking pace for a couple of minutes.
Workout: Pick one activity each day at a light level of exertion for 10 min at least twice a day for a total of 20 min each day (three days per week). Select from walking on the treadmill or stationary biking. Your weekly total should be 60 min.
Cool-down: Slow, easy walking pace for a couple of minutes.

Time point: Progression.
Warm-up: Slow, easy walking pace for 5 min.
Workout: Each week add 10 min to your weekly total until you reach 100 min of activity (e.g., 20 min five days per week). Potential activities include treadmill walking, stationary biking, and using a stair climber. Stay at this duration and increase your intensity over the next couple of weeks from light to moderate. Once you are comfortable with this time and intensity for a couple of weeks, continue to add 10 to 15 min per week until you reach 150 min.
Cool-down: Slow, easy walking pace for 5 min.

Also check out: Perform Physical Fitness Test Like Army From Home.

Time point: Final week.
Warm-up: Easy walking pace for 5 to 10 min.
Workout: Exercise at an intensity that involves a moderate level of exertion for 30 to 60 min (three to five days per week). Activities may include treadmill walking; stationary biking; or using a stair climber, elliptical trainer, rowing machine, or Nordic ski machine. Your weekly total should be 150 min.
Cool-down: Easy walking pace for 5 to 10 min.

For Intermediate

Time point: Initial week.
Warm-up: Easy walking pace for 5 to 10 min.
Workout: Exercise at a level that feels moderate for 30 to 60 min (three to five days per week) using a treadmill, stationary bike, stair climber, elliptical trainer, or Nordic ski machine. Your weekly total should be 150 min. This aerobic exercise plan can be a lot beneficial.
Cool-down: Easy walking pace for 5 to 10 min.

Time point: Progression.
Warm-up: Easy walking pace for 5 to 10 min.
Workout: Continue to increase exercise duration by 10 to 15 min per week to approach 200 to 250 min of moderate activity accumulated on a weekly basis. Another option is to introduce slightly more vigorous activity a couple of days per week, such as jogging on the treadmill, taking a spinning class, or joining a step aerobics class, realizing that the time needed will be less (typically, 2 min of moderate activity equals 1 min of vigorous activity).
Cool-down: Easy walking pace for 5 to 10 min.

Time point: Final Week.
Warm-up: Easy walking pace for 5 to 10 min.
Workout: Exercise at a level that feels moderate for 30 to 60 min (three to five days per week). Your weekly total should be 200 to 250 min (moderate
intensity). Or: Combine moderate and vigorous walking on alternate days.
Cool-down: Easy walking pace for 5 to 10 min.

For Established

Time point: Continue maintain.
Warm-up: Easy walking pace for 5 to 10 min.
Workout: Exercise at an intensity that feels moderate. Your weekly total should be 200 to 300 min (moderate intensity). Or: Exercise at a higher intensity. Your weekly total should be 100 to 150 min (vigorous intensity). Or: Combine moderate and vigorous walking on alternate days.
Cool-down: Easy walking pace for 5 to 10 min.

So these are best aerobic exercise plan for beginners, intermediate and established people. Try it and you will see the result quickly.

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