Table 1.
Progression of the intensity & duration of the exercise class
| Intensity | Poor | Fair | Average |
|---|---|---|---|
| Week 1 | 35-55% HRR | 40-60% HRR | 45-65% HRR |
| 21 mins aerobic | 21 mins aerobic | 21 mins aerobic | |
| Week 2 | 35-55% HRR | 40-60% HRR | 45-65% HRR |
| 24 mins aerobic | 24 mins aerobic | 24 mins aerobic | |
| Week 3 | 40-60% HRR | 45-65% HRR | 50-70% HRR |
| 24 mins aerobic | 24 mins aerobic | 24 mins aerobic | |
| Week 4 | 40-60% HRR | 45-65% HRR | 50-70% HRR |
| 30 mins aerobic | 30 mins aerobic | 30 mins aerobic | |
| Week 5 | 45-60% HRR | 50-65% HRR | 55-70% HRR |
| 30 mins aerobic | 30 mins aerobic | 30 mins aerobic | |
| Week 6 | 45-60% HRR | 50-65% HRR | 55-70% HRR |
| 36 mins aerobic | 36 mins aerobic | 36 mins aerobic | |
| Week 7 | 50-60% HRR | 55-70% HRR | 65-75% HRR |
| 36 mins aerobic | 36 mins aerobic | 36 mins aerobic | |
| Week 8 | 50-60% HRR | 55-70% HRR | 65-75% aerobic |
| 42 minutes aerobic | 42 minutes aerobic | 42 minutes aerobic | |