Increase your total exercise time by 20% or much less each week.
Increase your total cardiovascular workout time by no more than 20% every week till you get to the maximum amount of exercise you are eager to maintain.
Gradually increase your exercise to assist protect against sore muscular tissues, injury, exhaustion or various other elements that could avoid you from proceeding to exercise.
For example if you currently get 60 mins of exercise each week, boost your workout by no more compared to 12 minutes the next week, for a total of no more than 72 minutes.
Here’s the math:
60 minutes today x 20% increase (0.20) = no more than 12 minutes next week.
60 minutes today + 12 minutes/week = no more than72 minutes next week.
Here’s an example of how to gradually enhance 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 personal rate. Just you know what is realistic
for you.
https://www.amazingfitnesstips.com/how-should-i-increase-my-cardio-exercise/
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