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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 and 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