whole book.4th print

Table 1: Sample aerobic progression for untrained individuals

Frequency Intensity Time

Week 1 3Xweek 60% of max. 20’

Week 2 3Xweek 60% of max. 30’

Week 3 3Xweek 60% of max. 40’

Week 4 3-4Xweek 60-65% of max. 30-40’

Week 5 4Xweek 65% of max. 40’ (or begin

intervals)

Week 6 4Xweek 65-70% of max. 40’

Week 7 4-5Xweek 65-70% of max. 40-45’

Week 8 4-5Xweek 65%+ of max. 40-45’

References

1. American College of Sports Medicine Position Stand. The recommended quantity and quality of
   exercise for developing and maintaining cardiorespiratory and muscular fitness in healthy
   adults. Med Sci Sports Exerc (1990) 22: 265-274.


2. “Guidelines for Exercise Testing and Prescription, 5th ed.” The American College of Sports
   Medicine. Lea & Febiger Publishers 1995.


3. Max O2: The Complete Guide to Synergistic Aerobic Training. Jerry Robinson and Frank
   Carrino, Health for Life 1993.


4. Jakicic JM et. al. Prescribing exercise in multiple short bouts versus one continuous bout:
   effects on adherence, cardiorespiratory fitness, and weight loss in overweight women. Int J
   Obes (1995) 19: 893-901.