Special Populations - Fitness for Obesity : 30 Minutes

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Month 2: Stabilization - Endurance

This 4-week stabilization phase is designed to improve stability and endurance strength. This phase also provides a great foundation for those with little to no training background to perform a general fitness program.

Week 1 Training Monday

Warm-up - 5 minutes
Zone 1 - 20 minutes (Measure Heart Rate - 116-134 BPM)
Cool-Down - 5 minutes

Week 2 Training Wednesday

Warm-up - 5 minutes
Zone 1 - 22 minutes (Measure Heart Rate - 116-134 BPM)
Cool-Down - 3 minutes

Week 2 Training Friday

Warm-up - 5 minutes (Below 100 BPM)
Zone 2 - 2 minutes (Measure Heart Rate - 144-153 BPM)
Zone 1 - 3 minutes (Measure Heart Rate - 116-134 BPM)
Zone 2 - 2 minutes (Measure Heart Rate - 144-153 BPM)
Zone 1 - 3 minutes (Measure Heart Rate - 116-134 BPM)
Zone 2 - 2 minutes (Measure Heart Rate - 144-153 BPM)
Zone 1 - 3 minutes (Measure Heart Rate - 116-134 BPM)
Zone 2 - 2 minutes (Measure Heart Rate - 144-153 BPM)
Zone 1 - 3 minutes (Measure Heart Rate - 116-134 BPM)
Cool-down - 5 minutes (Below 100 BPM)

Week 3 Training Monday

Warm-up - 5 minutes
Zone 1 - 22 minutes (Measure Heart Rate - 116-134 BPM)
Cool-Down - 3 minutes

Week 3 Training Wednesday

Warm-up - 5 minutes (Below 100 BPM)
Zone 2 - 2 minutes (Measure Heart Rate - 144-153 BPM)
Zone 1 - 3 minutes (Measure Heart Rate - 116-134 BPM)
Zone 2 - 2 minutes (Measure Heart Rate - 144-153 BPM)
Zone 1 - 3 minutes (Measure Heart Rate - 116-134 BPM)
Zone 2 - 2 minutes (Measure Heart Rate - 144-153 BPM)
Zone 1 - 3 minutes (Measure Heart Rate - 116-134 BPM)
Zone 2 - 2 minutes (Measure Heart Rate - 144-153 BPM)
Zone 1 - 3 minutes (Measure Heart Rate - 116-134 BPM)
Cool-down - 5 minutes (Below 100 BPM)

Week 3 Training Friday

Warm-up - 5 minutes
Zone 1 - 20 minutes (Measure Heart Rate - 116-134 BPM)
Cool-Down - 5 minutes

Week 4 Training Day Monday

Warm-up - 5 minutes (Below 100 BPM)
Zone 2 - 2 minutes (Measure Heart Rate - 144-153 BPM)
Zone 1 - 3 minutes (Measure Heart Rate - 116-134 BPM)
Zone 2 - 2 minutes (Measure Heart Rate - 144-153 BPM)
Zone 1 - 3 minutes (Measure Heart Rate - 116-134 BPM)
Zone 2 - 2 minutes (Measure Heart Rate - 144-153 BPM)
Zone 1 - 3 minutes (Measure Heart Rate - 116-134 BPM)
Zone 2 - 2 minutes (Measure Heart Rate - 144-153 BPM)
Zone 1 - 3 minutes (Measure Heart Rate - 116-134 BPM)
Cool-down - 5 minutes (Below 100 BPM)

Week 4 Training Day Wednesday

Warm-up - 5 minutes
Zone 1 - 20 minutes (Measure Heart Rate - 116-134 BPM)
Cool-Down - 5 minutes

Week 4 Training Day Friday

Warm-up - 5 minutes (Below 100 BPM)
Zone 2 - 2 minutes (Measure Heart Rate - 144-153 BPM)
Zone 1 - 3 minutes (Measure Heart Rate - 116-134 BPM)
Zone 2 - 2 minutes (Measure Heart Rate - 144-153 BPM)
Zone 1 - 3 minutes (Measure Heart Rate - 116-134 BPM)
Zone 2 - 2 minutes (Measure Heart Rate - 144-153 BPM)
Zone 1 - 3 minutes (Measure Heart Rate - 116-134 BPM)
Zone 2 - 2 minutes (Measure Heart Rate - 144-153 BPM)
Zone 1 - 3 minutes (Measure Heart Rate - 116-134 BPM)
Cool-down - 5 minutes (Below 100 BPM)

Tools

Calculate your Zone Range for your Age
Treadmill Test

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