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Campus Map
Find Your Way Around Campus

Class Schedule
A Complete List of Classes

Step 4: Design Your Fitness Plan

Cardiorespiratory Fitness Program - Beginner

Warm-up:

  • Five minutes of general warm-up (walk, jog, elliptical machine, stationary bike.)
  • Stretch muscle groups to be used
  • Engage core (floor bridge, pelvic tilt, alternate limb point.)

Week

Mode of Exercise

(Suggestions)

Intensity

(% of MHR)

Duration

(Minutes/Workout)

Frequency

(Workouts/Week)

Week #1

Jog/walk

Treadmill

Stationary Bike

Elliptical Machine

Conversational pace or 60% of max heart rate

10-15 minutes

3

Week #2

Jog/walk

Treadmill

Stationary Bike

Elliptical Machine

Conversational pace or 60% of max heart rate

10-15 minutes

3

Week #3

Jog/walk

Treadmill

Stationary Bike

Elliptical Machine

Conversational pace or 60% of max heart rate

10-15 minutes

3

Week #4

Jog/walk

Treadmill

Stationary Bike

Elliptical Machine

Conversational pace or 60% of max heart rate

 

10-15 minutes

3

Week #5

Jog/walk

Treadmill

Stationary Bike

Elliptical Machine

Conversational pace or 60-70% of max heart rate

10-15 minutes

3

Week #6

Jog/walk

Treadmill

Stationary Bike

Elliptical Machine

Conversational pace or 60-70% of max heart rate

15 minutes

3-4

Week #7

Hiking

Swimming

Jogging

Elliptical Machine

Mountain Biking

Conversational pace or 60-70% of max heart rate

15-20 minutes

3-4

Week #8

Hiking

Swimming

Jogging

Elliptical Machine

Mountain Biking

Rowing Machine

Conversational pace or 60-70% of max heart rate

15-20 minutes

3-4

Week #9

Hiking

Swimming

Jogging

Elliptical Machine

Mountain Biking

Rowing Machine

Conversational pace or 70% of max heart rate

20 minutes

3-4

Week #9

Hiking

Swimming

Jogging

Elliptical Machine

Mountain Biking

Conversational pace or 70% of max heart rate

20 minutes

3-4

Week #10

Hiking

Swimming

Jogging

Elliptical Machine

Mountain Biking

Conversational pace or 70% of max heart rate

25 minutes

3-4

Week #11

Hiking

Swimming

Jogging

Elliptical Machine

Mountain Biking

Conversational pace or 70% of max heart rate

25 minutes

3-4

Week #12

Hiking

Swimming

Jogging

Elliptical Machine

Mountain Biking

Conversational pace or 70-75% of max heart rate

30 minutes

3-4

Week #13

Cardio Pump

Trail Running

Swimming

Jogging

Elliptical Machine

Mountain Biking

Conversational pace or 70-75% of max heart rate

30 minutes

3-4

Week #14

Cardio Pump

Trail Running

Swimming

Jogging

Elliptical Machine

Mountain Biking

Conversational pace or 70-75% of max heart rate

30-35 minutes

3-4

Week #15

Cardio Pump

Trail Running

Swimming

Jogging

Elliptical Machine

Mountain Biking

Conversational pace or 70-75% of max heart rate

35 minutes

3-4

Week #16

Favorites

Conversational pace or 70-75% of max heart rate

35 minutes

3-4

Week #17

Favorites

Conversational pace or 70-75% of

max heart rate

35-40 minutes

3-4

Week #18

Favorites

Conversational pace or 70-75% of max heart rate

35-40 minutes

3-4

Week #19

Favorites

75% of max heart rate

35-40 minutes

3-4

Week

#20

Favorites

75% of max heart rate

40 minutes

3-4

Week #21

Favorites

75% of max heart rate

40 minutes

3-4

Week #22

Favorites

75% of max heart rate

40 minutes

3-4

Week #23

Favorites

75-80% of max heart rate

40 minutes

3-4

Week #24

Favorites

75-80% of max heart rate

40 minutes

3-4

Week #25

Favorites

80% of max heart rate

40 minutes

3-4

Week #26

Favorites

80% of max heart rate

45 minutes

3-4

Cool-down:

  • Easy walk or jog for 5-10 minutes.

  • Stretch

Program follows guidelines from the American College of Sports Medicine.

 

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