 |
| |
| Week | Walking | Stair climbing | Frequency | ||
|---|---|---|---|---|---|
| Type | Intensity | Duration | (steps) | ||
| 1 | Continuous Exercise | RPE: 13 | 20 min / day | 25 steps / day | 3 days / wk |
| 2 | RPE: 13 | 25 min / day | 30 steps / day | 3 days / wk | |
| 3 | 55-60% HRR | 30 min / day | 35 steps / day | 3 days / wk | |
| 4 | 55-60% HRR | 35 min / day | 40 steps / day | 4 days / wk | |
| 5 | 55-60% HRR | 40 min / day | 45 steps / day | 4 days / wk | |
| 6 | 55-60% HRR | 40 min / day | 50 steps / day | 4 days / wk | |
| 7 | 55-60% HRR | 45 min / day | 55 steps / day | 5 days / wk | |
| 8 | 55-60% HRR | 45 min / day | 60 steps / day | 5 days / wk | |
| 9 | Interval Exercise | 3 min (65-75% HRR) 2 min (Self-selected pace) |
5 sets / day | 65 steps / day | 4-5 days / wk |
| 10 | 3 min (65-75% HRR) 2 min (Self-selected pace) |
6 sets / day | 70 steps / day | 4-5 days / wk | |
| 11 | 3 min (65-75% HRR) 2 min (Self-selected pace) |
7 sets / day | 75 steps / day | 4-5 days / wk | |
| 12 | 3 min (65-75% HRR) 2 min (Self-selected pace) |
8 sets / day | 80 steps / day | 4-5 days / wk | |
| 13 | 3 min (65-75% HRR) 2 min (Self-selected pace) |
8 sets / day | 85 steps / day | 4-5 days / wk | |
| 14 | 3 min (65-75% HRR) 2 min (Self-selected pace) |
8 sets / day | 90 steps / day | 4-5 days / wk | |
| 15 | 3 min (65-80% HRR) 2 min (Self-selected pace) |
8 sets / day | 95 steps / day | 4-5 days / wk | |
| 16 | 3 min (65-80% HRR) 2 min (Self-selected pace) |
8 sets / day | 100 steps / day | 4-5 days / wk | |
| 17 | 3 min (65-80% HRR) 2 min (Self-selected pace) |
8 sets / day | 100 steps / day | 4-5 days / wk | |