Table 1.

Example 13-week exercise prescription.

Program Stage	Week	Frequency (days/week)	Intensity			Duration (min)
			%HRR	RPE	Breathing Rate
Initial Stage: Mild to moderate intensity aerobic exercise	1	3	40–50	3–4	Slightly increased	15–20
	2	3	40–50	3–4	Slightly increased	20–25
	3	3	50–60	3–5	Noticeably increased	20–25
	4	3	50–60	3–5	Noticeably increased	25–30
Improvement: Exercise intensity and duration increase with fitness	5–7	4	60–70	3–4	Noticeably increased	25–30
	8–10	4	60–70	3–4	Noticeably increased	30–35
	11–13	3–5	65–75	3–5	Noticeably increased	30–35

HRR: heart rate reserve; RPE: rating of perceived exertion (ten-point scale) [32].