Increase your total cardiovascular exercise time by no more than 20% each week until you reach the maximum amount of exercise you are willing to maintain.
Gradually increase your exercise to help prevent sore muscles, injury, burnout or other factors that could prevent you from continuing to exercise.
For example if you currently get 60 minutes of exercise per week, increase your exercise by no more than 12 minutes the next week, for a total of no more than 72 minutes.
60 minutes this week x 20% increase (0.20) = no more than 12 minutes next week.
60 minutes this week + 12 minutes/week = no more than72 minutes next week.
Here’s an example of how to gradually increase your exercise over 4 weeks:
|Week||Minutes/week||Increase (< 20%)||Minutes next week|
|1||60 minutes||+ 12 minutes||72 minutes|
|2||72 minutes||+ 13 minutes||85 minutes|
|3||85 minutes||+ 15 minutes||100 minutes|
|4||100 minutes||+ 20 minutes||120 minutes|
Progress your exercise at your own pace. Only you know what is realistic
About the Author
FitnessforWeightLoss.com was created by Stephanie Averkamp, a recognized health and fitness professional and sole-author of the content on this website. Stephanie's approach to weight loss emphasizes making small, realistic, and permanent lifestyle changes. Read more...
Our Approach: Short-term solutions (like dieting) are unrealistic and ineffective because at some point they end. As soon as a diet or program ends, so do the results. Permanent weight loss is a journey; it's not a race or competition and there is no finish line. Read more...