The recommended rate of progression in a fitness program depends on functional capacity, health and medical status, age, and individual activity preferences and goals. For seemingly healthy adults, the endurance aspect of the exercise prescription has 3 stages of progression: initial, enhancement, and maintenance.
1. Initial conditioning stage
The initial stage should include light muscular endurance exercises and low-level aerobic activities, exercises that are compatible with minimal muscle pain, discomfort, and injury. Adherence to exercise may decrease if the program is started too aggressively. This stage usually lasts 4 to 6 weeks, but the duration depends on the individual’s adaptation to the exercise program. The duration of the exercise session during the initial stage should start with approximately 12 to 15 minutes and progress to 20 minutes. It is recommended that people starting a conditioning program exercise three times a week on non-consecutive days.
Individual goals should be set at the beginning of the exercise program. They must be developed by the participant with the guidance of an exercise professional. The objectives must be realistic and at that point a reward system, intrinsic or extrinsic, must be established.
2. Improvement stage
The improvement stage of the fitness program differs from the initial stage in that the participant progresses at a faster rate. This stage usually lasts 4 to 5 months, during which the intensity increases progressively within the upper half of the target range of 50 to 85%. The duration is constantly increasing every 2 to 3 weeks until participants can exercise for 20 to 30 minutes continuously. The frequency and magnitude of the increases are dictated by the rate at which the participant adjusts to the conditioning program. Inexperienced people should be allowed more time for adaptation at each stage of conditioning. Age should also be taken into account when progressions are recommended, as experience suggests that adaptation to conditioning may take longer in older people.
3. Maintenance stage
The maintenance phase of the exercise program generally begins after the first six months of training. During this stage, the participant may no longer be interested in increasing the conditioning stimulus further. Additional improvement may be minimal, but continuing the same exercise routine allows people to maintain their fitness levels.
At this point, you should review your program goals and set new goals. To maintain physical condition, a specific exercise program must be designed that is similar in energy cost to the conditioning program and meets the needs and interests of the participant for an extended period. It is important to include exercises that the individual likes.
