Program A | Program
B
Program C | Program D | Program E
| WARM-UP(1) = 4 minutes STEP HEIGHT = 4 inches CADENCE = 116 counts/minute FREQUENCY = 3-4 times/week
|
MOVEMENTS =
|
(1) Warm up consists of
marching in place plus stretching.
(2) Predicted max = 220 less your age.
Your goal is 60-70% of max.
(3) Cool down same as warm-up.
How to Take Your Heart Rate | Warm-up Stretches | Basic Movements
| WARM-UP(1) = 4 minutes STEP HEIGHT = 4 inches CADENCE = 116 counts/minute FREQUENCY = 3-4 times/week
|
MOVEMENTS =
|
(1) Warm up consists of
marching in place plus stretching.
(2) Predicted max = 220 less your age.
Your goal is 60-70% of max.
(3) Cool down same as warm-up.
How to Take Your Heart Rate | Warm-up Stretches | Basic Movements
| WARM-UP(1) = 4 minutes STEP HEIGHT = 6 inches CADENCE = 116 counts/minute FREQUENCY = 3-4 times/week
|
MOVEMENTS =
|
(1) Warm up consists of
marching in place plus stretching.
(2) Predicted max = 220 less your age.
Your goal is 70-80% of max.
(3) Cool down same as warm-up.
How to Take Your Heart Rate | Warm-up Stretches | Basic Movements
| WARM-UP(1) = 4 minutes STEP HEIGHT = 8 inches(2) CADENCE = 124 counts/minute FREQUENCY = 3-4 times/week
|
MOVEMENTS =
|
(1) Warm up consists of
marching in place plus stretching.
(2) If not currently Step Training, use 6" STEP for weeks
1-3 of program.
(3) Predicted max = 220 less your age.
Your goal is 70-80% of max.
(4) Cool down same as warm-up.
How to Take Your Heart Rate | Warm-up Stretches | Basic Movements
| WARM-UP(1) = 4 minutes STEP HEIGHT = 8 inches(2) CADENCE = 124 counts/minute FREQUENCY = 3-4 times/week
|
MOVEMENTS =
|
(1) Warm up consists of
marching in place plus stretching.
(2) If not currently Step Training, use 6" STEP for weeks
1-3 of program.
(3) Predicted max = 220 less your age.
Your goal is 70-80% of max.
(4) Cool down same as warm-up.
How to Take Your Heart Rate | Warm-up Stretches | Basic Movements
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