Exercise and Your Heart A Guide to Physical Activity NIH NHLBI

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.

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National Institutes of Health

National Heart, Lung, and Blood Institute