need it in 5 hours or less
Babygirl90
PALog_4weeks_4_7.docxAerobic Physical Activity Log (cardio)
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Day/Date/Time |
Aerobic Activity (cardio) |
Intensity |
Duration |
Feelings about activity |
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Example: Mon, June 1, 11-11:50am |
Power walking at SRC on treadmill |
RPE: 4-6 HR 150-160 bpm |
50 minutes |
Tough time getting to the SRC today; but felt better after my exercise |
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WEEK 4 |
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WEEK 5 |
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WEEK 6 |
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WEEK 7 |
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Resistance Exercise Log
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Date(s) Performed |
Resistance Exercise |
Muscle group/area targeted |
Sets x repetitions |
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Week 4 Goal: Accumulate at least 30 minutes of moderate intensity (comparable to walking 3-4 mph or achieving an RPE of 12-13 on the RPE scale) aerobic (cardio) activity on at least 2 days of the week or at least 25 minutes of vigorous intensity (an RPE of 14-17) aerobic (cardio) physical activity on at least 2 days of each week. There is no goal for resistance activity (strength training) yet. However, should you engage in any resistance training, please document it in the resistance exercise log.
Week 5 Goal: Accumulate at least 30 minutes of moderate intensity (comparable to walking 3-4 mph or achieving an RPE of 12-13 on the RPE scale) aerobic (cardio) activity on at least 3 days of the week or at least 25 minutes of vigorous intensity (an RPE of 14-17) aerobic (cardio) physical activity on at least 3 days of each week. There is no goal for resistance activity (strength training) yet. However, should you engage in any resistance training, please document it in the resistance exercise log.
Week 6 Goal: Accumulate at least 30 minutes of moderate intensity (comparable to walking 3-4 mph or achieving an RPE of 12-13 on the RPE scale) aerobic (cardio) activity on at least 3 days of the week or at least 25 minutes of vigorous intensity (an RPE of 14-17) aerobic (cardio) physical activity on at least 3 days of each week. There is no goal for resistance activity (strength training) yet. However, should you engage in any resistance training, please document it in the resistance exercise log.
Week 7 Goal: Accumulate at least 30 minutes of moderate intensity (comparable to walking 3-4 mph or achieving an RPE of 12-13 on the RPE scale) aerobic (cardio) activity on at least 4 days of the week or at least 25 minutes of vigorous intensity (an RPE of 14-17) aerobic (cardio) physical activity on at least 3 days of each week. There is no goal for resistance activity (strength training) yet. However, should you engage in any resistance training, please document it in the resistance exercise log.
