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Freq Duration Time Freq Duration Time Freq Duration Time Totals
Week 1 4 15 60 60
Week 2 4 20 80 85
Week 3 5 20 100 1 5 5 105
Week 4 5 25 125 2 5 10 135
Week 5 5 30 150 2 5 10 1 10 10 170
Week 6 5 30 150 3 5 15 2 10 20 185
Total Program Minutes 740
Each week you’ll have a goal of minutes to complete for cardiovascular activity, and as the weeks continue you’ll progress in cardiovascular activity, strength training and stretching. Below you will find a sample plan to help you achieve your minutes of activity. This is a sample plan and can be tweaked or tailored to meet your needs and schedule.
Weeks 1-2You’ll want to vary the style of cardiovascular activity you are completing weekly. Aim to do two different options per week.
If you’re new to physical activity, it is best to start slow. Walking, elliptical, swimming and biking are all great options for those just starting out.
When you feel you’re ready to step it up a bit, you can start to make adjustments to vary the activity so it’s more challenging. For example, when walking you can increase your speed or add an incline. If you’re using the elliptical or stationary bike, you can try one of the pre-programmed options to add intensity or incline. If you happen to be swimming, you can try a new stroke.
Weeks 3-4During weeks 3-4 of Simply Fit, do at least 3 different options per week from the list of aerobic activities below to provide the body with variation and additional health benefits. Only do the following aerobic activities for durations that feel comfortable for your body.
During weeks 3 through 6, you can begin to introduce new cardiovascular options such as the rower or stair master/stepmill.
Rowing is a great low-impact aerobic exercise that can minimize harsh pounding on the knees and ankles. Rowing can work the body differently than other activities in that it has a strong focus on leg strength leading to back strength while enhancing your aerobic system.
Stairmaster or climbing stairs is a very functional and efficient movement pattern that will help with everyday life activities. Climbing stairs can also build some lower body strength. When doing any form of stair climbing just be cautious of potential knee pain.
Weeks 5-6During weeks 5 and 6 of Simply Fit, do at least 4 different options per week from the list of aerobic activities to provide the body with variation and additional health benefits. Only complete the aerobic activities for durations that feel comfortable for your body.
The National Academy of Sports Medicine recommends working muscles out in this order, abs and core first, followed by large muscle groups working towards hitting the smallest muscle groups last. Follow our plan highlighted in this program for an effective workout.
WalkingWalking is one of the most fundamental movement patterns that we can do and works every muscle in the body.When walking for prolonged periods of time, it’s important to be cautious of potential knee pain and/or low back pain.
EllipticalThe Elliptical is a great total body workout with a strong focus on the lower body. When doing the Elliptical for prolonged periods of time, your leg muscles may get fatigued. Progress your strength and stamina accordingly.
SwimmingSwimming is an excellent aerobic exercise that minimizes harsh pounding on the joints. As your swimming ability progresses, this form of activity can provide the body with some strength training in combination with cardiovascular training. The water provides the resistance.
BikingBiking provides a wonderful combination of aerobic exercise while getting some strength training to the lower body. In addition, as biking coordination progresses, you will also find that your cardiovascular stamina and leg strength increase as well.
RowingRowing is a great low-impact aerobic exercise that can minimize harsh pounding on the knees and ankles. Rowing can work the body differently than other activities in that it has a strong focus on leg strength leading to back strength while enhancing your aerobic system.
StairMaster / Step MillStairmaster or climbing stairs is a very functional and efficient movement pattern that will help with everyday life activities. Climbing stairs can also build some lower body strength. When doing any form of stair climbing just be cautious of potential knee pain.
