Perceived Exertion Scale
Level 1: I'm watching TV and eating bon bons
Level 2: I'm comfortable and could maintain this pace all day long
Level 3: I'm still comfortable, but am breathing a bit harder
Level 4: I'm sweating a little, but feel good and can carry on a conversation effortlessly
Level 5: I'm just above comfortable, am sweating more and can still talk easily
Level 6: I can still talk, but am slightly breathless
Level 7: I can still talk, but I don't really want to. I'm sweating like a pig
Level 8: I can grunt in response to your questions and can only keep this pace for a short time period
Level 9: I am probably going to die
Level 10: I am dead
Week 1: Starting point
1/4: L4 ~ 30 minutes elliptical 1.508 miles; upper body weights 30 min
1/5: L7 ~ 45 minute RPM (cycle) class; 15 minutes of intense ab work
1/6: 30 minutes treadmill; 8 min Abs
1/7: 60 min Body Pump class at the gym
1/8: 20 min Treadmill (AM); 40 min Treadmill PM L5
1/9: Rest
1/10: 45 minute RPM class; 15 min ab; 15 minutes upper arm
Level 4: I'm sweating a little, but feel good and can carry on a conversation effortlessly
Level 7: I can still talk, but I don't really want to. I'm sweating like a pig
Level 5: I'm just above comfortable, am sweating more and can still talk easily
1/11: Tread mill 40 minutes (2.5 miles) L4
1/12: 45 min RFP class, ab work
1/13: 45 min RPM (spin) class; 20 minutes of Body Pump class
1/14: Rest
1/15: 30 min Body Pump; 20 min Fat Burn on Elliptical; 5 min bike; 10 min weights
1/16: Tried the treadmill, but foot is too sore
1/17: 60 min RPM (spin) class; 60 min AquaLogix (swim aerobics)
01/18 -Rest Day
01/19 -45 minute spin class
01/20 - lazy day
01/21 -45 minute spin class, 15 minutes arms, 10 minutes abs
01/22 - rest day
01/23 - 30 min elliptical; 20 abs and arms
01/24 -45 min RPM (spin); 60 min Body Pump; 5 min abs.
1/18 - still not cleared to exercise
1/19 - still not cleared to exercise
1/20 - still not cleared to exercise
1/21 - 30 minutes walking...it's good to be back
1/22 -
1/23 -
1/24 -
Perceived Exertion Scale
Level 1: I'm watching TV and eating bon bons
Level 2: I'm comfortable and could maintain this pace all day long
Level 3: I'm still comfortable, but am breathing a bit harder
Level 4: I'm sweating a little, but feel good and can carry on a conversation effortlessly
Level 5: I'm just above comfortable, am sweating more and can still talk easily
Level 6: I can still talk, but am slightly breathless
Level 7: I can still talk, but I don't really want to. I'm sweating like a pig
Level 8: I can grunt in response to your questions and can only keep this pace for a short time period
Level 9: I am probably going to die
Level 10: I am dead
02/08 -Rest Day, 200 crunches
02/09-Geri Yoga 1 hr 30 mins, 200 crunches, 20 min walk
02/10-Hip Hop Abs: Fat Burning Cardio 30 mins, 200 crunches, 10 min walk
02/11-Hip Hop Abs: Ab Sculpt 25 mins, 200 crunches, 1 hr treadmill
02/12-Hip Hop Abs: Total Body Burn 45 mins, 200 crunches, 1 hr treadmill
02/13-Rest Day because I just started TOM today
02/14 -Rest Day, 200 crunches
