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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 2GoalActualWeeks 3 and 4GoalActual
(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 6GoalActualWeeks 7 and 8GoalActual
(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