Progression

Your rate of progression in your exercise program will be highly dependent on your health status, choice of exercise, age, medications, and goals. Divide this component of exercise into three general stages: (1) the initial stage, (2) the improvement stage, and (3) the maintenance stage.

The initial stage involves light muscular activity, low impact, and low level of aerobic activity; it typically will last for four to six weeks. This stage will vary in its intensity based on your fitness level. For instance, if you have been inactive, your exercise sessions may last from 12 to 15 minutes and progress up to 20 minutes over the four- to six-week period. But if you have been somewhat active, you may start at 20-minute sessions and progress up to 30-minute sessions over the four- to six-week time frame. It is also important during this stage to set long-term goals.

The improvement stage lasts up to five months, and you will increase your intensity from low to moderate. Typically you will increase the duration and frequency every two to three weeks until you are at 20 to 60 minutes of continuous exercise three to five times per week. This also will vary depending on your fitness level.

Once you have reached your exercise goal, you enter the maintenance stage. In this stage your goal is to continue your exercise program and reevaluate it to make changes as necessary to maintain your goal.