In all cases, the exercise prescription should be developed with careful consideration for the individual's health history, risk factor profile, the patient's strength and flexibility, any orthopedic conditions that may exist, behavioral characteristics, personal goals and availability of exercise facilities.
             The session of exercise will begin with a 5 min. warm-up including smooth/non-jarring flexibility exercises*. After completing all of the exercises a 5 min. cool-down will be done including smooth/non-jarring flexibility* exercises. Also, there will be a 1.5 min. rest between all sets during the workout.
             The intensity of muscular strength and endurance exercises will be between 60-80% of your VO2 max or a THR of 137 bpm. The number of sets/reps. you will perform for strength exercises: 3/6*, and endurance exercises: 3/15*. The number of sets/reps. should be based on a 1-RM for each exercise. After each alternating week, increase weight of strength exercises by 2.5 pounds*. You should have a THR of 137 bpm for the cardiovascular exercise* and pedal approximately 1.5 miles using a resistance of 1.0 kp.
             The duration of the muscular and endurance exercises will be 15-30 min. Exercise bouts can be broken into three 5 min. or five three minute sessions. As you continue to exercise regularly, each session should become a little longer until the minimum 15 min. can be performed in a single session. Once you reach this threshold, increase the time to 20 min. Once you can perform 20 min. in a single session, increase to 25 min. Keep doing this until you reach 30 min. or the end of the 8th week.
             For cardiovascular fitness you should cycle 1.5 miles within 8 minutes. Keep increasing the distance and time period once you reach each level as allocated on the cycling program*.
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