Training progression according to the ACSM consists of the 3 stages below.
- Initial stage: Beginners on weeks 1 – 4, start exercising 3 – 4 times per week at 40 – 50% TI and by 4 weeks 60 – 70% TI for 15 minutes duration per session at week 1 and ending at 30 minutes per session at week 4.
- Improvement stage: Progress further as endurance develops after 4 weeks. On weeks 5 – 24, exercise 3 – 5 times per week at 60 – 70% TI and by 24 weeks 70 – 85% TI for 25 – 30 minutes duration per session at week 1 and ending at 35 – 40 minutes per session at week 24.
- Maintenance stage: After 24 weeks, maintenance should consist of exercise 3 – 5 times per week at 70 – 85% TI for 30 – 45 minutes per session.
Power walking:
This exercise is generally an effective initial aerobic activity for beginners. Start walking at a normal pace and continue to increase the walking speed over 10 minutes to reach a heart rate of 110 – 120 beats per minute resulting in mild perspiration. Then follow the guidelines as described above.