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Exercise and
Your Heart: A Guide to
Physical Activity
Two sample activity programs
There are many ways to begin an activity
program. Below are two examples - a walking and a jogging program. These
activities are easy ways for most people to get regular exercise because they
do not require special facilities or equipment other than good, comfort- able
shoes.
If walking or jogging does not meet your
needs, look for other exercise programs in pamphlets and books on aerobic
exercise and sports medicine. Check out the programs and facilities of your
local park and recreation department or community recreation centers. Many
programs have adapted facilities for the disabled and for seniors.
If you find a particular week's pattern
tiring, repeat it before going on to the next pattern. You do not have to
complete the walking program in 12 weeks or the jogging program in 15 weeks.
A new AHA brochure called "Walking
... Natural Fun, Natural Fitness" has a walking readiness questionnaire
and a one-mile fitness test. You can ask your local American Heart Association
for a copy.
A sample walking program
| |
Warm up |
Target zone
exercising |
Cool down |
Total time |
| Week I |
|
|
|
|
| Session A |
Walk 5 min. |
Then walk briskly 5 min. |
Then walk more slowly 5
min. |
15 min. |
| Session B |
Repeat above pattern |
|
|
|
| Session C |
Repeat above pattern |
|
|
|
|
Continue with at
least three exercise sessions during each week of the program. |
| Week 2 |
Walk 5 min. |
Walk briskly 7 min. |
Walk 5 min. |
17 min. |
| Week 3 |
Walk 5 min. |
Walk briskly 9 min. |
Walk 5 min. |
19 min. |
| Week 4 |
Walk 5 min. |
Walk briskly 11 min. |
Walk 5 min. |
21 min. |
| Week 5 |
Walk 5 min. |
Walk briskly 13 min. |
Walk 5 min. |
23 min. |
| Week 6 |
Walk 5 min. |
Walk briskly 15 min. |
Walk 5 min. |
25 min. |
| Week 7 |
Walk 5 min. |
Walk briskly 18 min. |
Walk 5 min. |
28 min. |
| Week 8 |
Walk 5 min. |
Walk briskly 20 min. |
Walk 5 min. |
30 min. |
| Week 9 |
Walk 5 min. |
Walk briskly 23 min. |
Walk 5 min. |
33 min. |
| Week 10 |
Walk 5 min. |
Walk briskly 26 min. |
Walk 5 min. |
36 min. |
| Week 11 |
Walk 5 min. |
Walk briskly 28 min. |
Walk 5 min. |
38 min. |
| Week 12 |
Walk 5 min. |
Walk briskly 30 min. |
Walk 5 min. |
40 min. |
| Week 13 on: |
|
|
|
|
Check your pulse periodically to see if
you are exercising within your target zone. As you become more fit, try
exercising within the upper range of your target zone. Gradually increase your
brisk walking time to 30 to 60 minutes, three or four times a week. Remember
that your goal is to get the benefits you are seeking and enjoy your activity.
A sample jogging program
If you are over 40 and have not been
active, you should not begin with a program as strenuous as jogging. Begin
with the walking program instead. After completing the walking program, you
can start with week 3 of the jogging program below.
| |
Warm up |
Target zone
exercising |
Cool down |
Total time |
| Week I |
|
|
|
|
| Session A |
Walk 5 min., then
stretch and limber up |
Then walk 10 min. Try
not to stop |
Then walk more slowly 3
min. and stretch 2 min. |
20 min. |
| Session B |
Repeat above pattern |
|
|
|
| Session C |
Repeat above pattern |
|
|
|
|
Continue with at
least three exercise sessions during each week of the program. |
| Week 2 |
Walk 5 min., then
stretch and limber up |
Walk 5 min., jog 1
min., walk 5 min., jog 1 min. |
Walk 3 min., stretch 2
min. |
22 min. |
| Week 3 |
Walk 5 min., then
stretch and limber up |
Walk 5 min., jog 3
min., walk 5 min., jog 3 min. |
Walk 3 min., stretch 2
min. |
26 min. |
| Week 4 |
Walk 5 min., then
stretch and limber up |
Walk 4 min., jog 5
min., walk 4 min., jog 5 min. |
Walk 3 min., stretch 2
min. |
28 min. |
| Week 5 |
Walk 5 min., then
stretch and limber up |
Walk 4 min., jog 5
min., walk 4 min., jog 5 min. |
Walk 3 min., stretch 2
min. |
28 min. |
| Week 6 |
Walk 5 min., then
stretch and limber up |
Walk 4 min., jog 6
min., walk 4 min., jog 6 min. |
Walk 3 min., stretch 2
min. |
30 min. |
| Week 7 |
Walk 5 min., then
stretch and limber up |
Walk 4 min., jog 7
min., walk 4 min., jog 7 min. |
Walk 3 min., stretch 2
min. |
32 min. |
| Week 8 |
Walk 5 min., then
stretch and limber up |
Walk 4 min., jog 8
min., walk 4 min., jog 8 min. |
Walk 3 min., stretch 2
min. |
34 min. |
| Week 9 |
Walk 5 min., then
stretch and limber up |
Walk 4 min., jog 9
min., walk 4 min., jog 9 min. |
Walk 3 min., stretch 2
min. |
36 min. |
| Week 10 |
Walk 5 min., then
stretch and limber up |
Walk 4 min., jog 13
min. |
Walk 3 min., stretch 2
min. |
27 min. |
| Week 11 |
Walk 5 min., then
stretch and limber up |
Walk 4 min., jog 15
min. |
Walk 3 min., stretch 2
min. |
29 min. |
| Week 12 |
Walk 5 min., then
stretch and limber up |
Walk 4 min., jog 17
min. |
Walk 3 min., stretch 2
min. |
31 min. |
| Week 13 |
Walk 5 min., then
stretch and limber up |
Walk 2 min., jog
slowly 2 min., jog 17 min. |
Walk 3 min., stretch 2
min. |
31 min. |
| Week 14 |
Walk 5 min., then
stretch and limber up |
Walk 1 min., jog
slowly 3 min., jog 17 min. |
Walk 3 min., stretch 2
min. |
31 min. |
| Week 15 |
Walk 5 min., then
stretch and limber up |
Jog slowly 3 min., jog
17 min. |
Walk 3 min., stretch 2
min. |
30 min. |
Check your pulse periodically to see if
you are exercising within your target zone. As you become more fit, try
exercising within the upper range of your target zone. Gradually increase your
jogging time from 20 to 30 minutes (or more, up to 60 minutes), three to four
times a week. Remember that your goal is to get the benefits your are seeking
and enjoy your activity.
The exercise patterns for both of the
sample activity programs are suggested guidelines. Listen to your body and
build up less quickly, if needed.
National Heart, Lung, and
Blood Institute
Path:
Home>Education>Fitness
and Physical Activity Information>Exercise
and Your Heart: Two Sample Activity Programs
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