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    Graded exercise is exercise that starts out slowly and increases in very small steps. It means you have a plan for your exercise. And you follow it closely, even when you're having a good day and feel like doing more. Print a copy of this chart. You can use it to plan your exercise program and track your progress.

    Plan your exercise program and track your progress
    Weeks 1 and 2 Goal Actual Weeks 3 and 4 Goal Actual
    (Example) (5 minutes.) (3 minutes.) (Example) (8 minutes.) (7 minutes.)
    SUNDAY SUNDAY
    MONDAY MONDAY
    TUESDAY TUESDAY
    WEDNESDAY WEDNESDAY
    THURSDAY THURSDAY
    FRIDAY FRIDAY
    SATURDAY SATURDAY
    SUNDAY SUNDAY
    MONDAY MONDAY
    TUESDAY TUESDAY
    WEDNESDAY WEDNESDAY
    THURSDAY THURSDAY
    FRIDAY FRIDAY
    SATURDAY SATURDAY
    Weeks 5 and 6 Goal Actual Weeks 7 and 8 Goal Actual
    (Example) (12 minutes.) (12 minutes.) (Example) (20 minutes.) (18 minutes.)
    SUNDAY SUNDAY
    MONDAY MONDAY
    TUESDAY TUESDAY
    WEDNESDAY WEDNESDAY
    THURSDAY THURSDAY
    FRIDAY FRIDAY
    SATURDAY SATURDAY
    SUNDAY SUNDAY
    MONDAY MONDAY
    TUESDAY TUESDAY
    WEDNESDAY WEDNESDAY
    THURSDAY THURSDAY
    FRIDAY FRIDAY
    SATURDAY SATURDAY

    WebMD Medical Reference from Healthwise

    Heart Rate Calculator

    Ensure you're exercising hard enough to get a good workout, but not strain your heart.

    While you are exercising, you should count between...

    -
    Beats
    PER
    Seconds

    Heart Rate Calculator

    Ensure you're exercising hard enough to get a good workout, but not strain your heart.

    While you are exercising, you should count between...

    -
    Beats
    PER
    Seconds