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Personal Aerobic Exercise Program

Cross Training
Beginning Program
Aerobic Exercise

Week 1 Goals:
20 Minutes
3 days per week
Beginner
Week 1 Speed Time Goal
(Minutes)
Treadmill - Walking 3.0 MPH 20
Treadmill - Walk/Jog 4.5 MPH 20
Stairclimber Low Level 10
Cycling 15 MPH/55 RPM 10


Week 2 Goals:
25 Minutes
3 days per week
Beginner
Week 2 Speed Time Goal
(Minutes)
Treadmill - Walking 3.0 MPH 25
Treadmill - Walk/Jog 5.0 MPH 25
Stairclimber Low Level 15
Cycling 15 MPH/55 RPM 15


Week 3 Goals:
30 Minutes
3 days per week
Beginner
Week 3 Speed Time Goal
(Minutes)
Treadmill - Walking 3.3 MPH 30
Treadmill - Walk/Jog 5.0 MPH 30
Stairclimber Low Level 20
Cycling 15 MPH/55 RPM 18


Week 4 Goals:
30 Minutes
3 days per week
Beginner
Week 4 Speed Time Goal
(Minutes)
Treadmill - Walking 3.5 MPH 30
Treadmill - Walk/Jog 5.3 MPH 30
Stairclimber Medium Level 15
Cycling 15 MPH/55 RPM 20


Week 5 Goals:
30 Minutes
4 days per week
Beginner
Week 5 Speed Time Goal
(Minutes)
Treadmill - Walking 3.5 MPH 30
Treadmill - Walk/Jog 5.5 MPH 30
Stairclimber Medium Level 20
Cycling 15 MPH/55 RPM 22


Week 6 Goals:
30 Minutes
4 days per week
Beginner
Week 6 Speed Time Goal
(Minutes)
Treadmill - Walking 3.8 MPH 30
Treadmill - Walk/Jog 5.5 MPH 30
Stairclimber Medium Level 25
Cycling 15 MPH/55 RPM 24


Week 7 Goals:
35 Minutes
4 days per week
Beginner
Week 7 Speed Time Goal
(Minutes)
Treadmill - Walking 3.8 MPH 30
Treadmill - Walk/Jog 5.8 MPH 25
Stairclimber Medium Level 30
Cycling 15 MPH/55 RPM 26


Week 8 Goals:
35 Minutes
4 days per week
Beginner
Week 8 Speed Time Goal
(Minutes)
Treadmill - Walking 4.0 MPH 30
Treadmill - Walk/Jog 5.8 MPH 25
Stairclimber Medium Level 30
Cycling 15 MPH/55 RPM 28


Week 9 Goals:
40 Minutes
3 days per week
Beginner
Week 9 Speed Time Goal
(Minutes)
Treadmill - Walking 4.0 MPH 30
Treadmill - Walk/Jog 5.8 MPH 30
Stairclimber Medium Level 30
Cycling 15 MPH/55 RPM 30


Week 10 Goals:
40 Minutes
4 days per week
Beginner
Week 10 Speed Time Goal
(Minutes)
Treadmill - Walking 4.0 MPH 30
Treadmill - Walk/Jog 6.0 MPH 25
Stairclimber Medium/High Level 30
Cycling 17.5 MPH/65 RPM 30


Week 11 Goals:
45 Minutes
4 days per week
Beginner
Week 11 Speed Time Goal
(Minutes)
Treadmill - Walking 4.2 MPH 30
Treadmill - Walk/Jog 6.0 MPH 25
Stairclimber Medium/High Level 30
Cycling 17.5 MPH/65 RPM 30


Week 12 Goals:
45 Minutes
4 days per week
Beginner
Week 12 Speed Time Goal
(Minutes)
Treadmill - Walking 4.5 MPH 30
Treadmill - Walk/Jog 6.0 MPH 30
Stairclimber Medium/High Level 30
Cycling 17.5 MPH/65 RPM 30


Walking Jogging Swimming
Cycling Cross Training in the Gym

Return to Introduction to Aerobic Program
Return to Introduction to Exercise

Not all exercises or diets are suitable for everyone. Before you begin this program, you should have permission from your doctor to participate in vigorous exercise and change of diet. If you feel discomfort or pain when you exercise, do not continue. The instructions and advice presented are in no way intended as a substitute for medical counseling. The creators, producers, participants and distributors of this site disclaim any liability or loss in connection with the exercise and advice provided here.

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