Program Overview

Ramp-Up programs are designed to prepare the body for regular exercise readiness. XHealth ramp-up programs start with achievable daily goals and increase the intensity and breadth of exercises over time based on your progress. The programs can last between 6-12 weeks depending on how fast your body regains that readiness.

The power walk ramp-up program starts with a combination of casual and power walk intervals, where the proportion of power walking increases over time. The intro to fitness program allows other parts of the body to prepare for regular fitness at home.  

This Program has been recommended for Nina based on the following Precision Profile Elements:

• Fitness Level:1 (Wearable)
• Activity level (Wearable)
• Power (DNA)
• Muscle Tear Risk (DNA)
• BMI (Basic Profile)

Schedule: 

• Weeks 1-2: 3 x (5 minutes Power Walk + 25 minutes casual walk) + 2 x 5 Min Intro to Fitness 
• Weeks 3-4: 3 x (10 minutes Power Walk + 20 minutes casual walk) + 2 x 10 Min Intro to Fitness
• Weeks 5-6: 4 x (10 minutes Power Walk + 20 minutes casual walk) + 3 x 10 min Intro to Fitness
• Weeks 7+: Add 5 minutes to Power Walk up to 30 minutes. Add 5 minutes to Intro to Fitness Up to 30 minutes. 

Program Overview

  Ramp-Up programs are designed to prepare the body for regular exercise readiness. XHealth ramp-up programs start with achievable daily goals and increase the intensity and breadth of exercises over time based on your progress. The programs can last between 6-12 weeks depending on how fast your body regains that readiness.
 

The treadmill ramp-up program starts with 5 minute per day treadmill exercises and increases to 30 minutes a day.  The intro to fitness program allows other parts of the body to prepare for regular fitness at home.  
 

 This Program has been recommended for Nina based on the following Precision Profile Elements: 

• Fitness Level:1 (Wearable)
• Activity Level (Wearable)
• Power (DNA)
• Cardio Impact on VO2 max (DNA)
• BMI (Basic)

Schedule: 

• Weeks 1-2: 3 x (5 minutes 3.5 mph Treadmill + 10 minutes 3 mph casual) + 2 x 5 Min Intro to Fitness 
• Weeks 3-4: 3 x (10 minutes 3.5 mph Treadmill + 15 minutes casual) + 2 x 10 Min Intro to Fitness
• Weeks 5-6: 3 x (10 minutes 4mph Treadmill + 20 minutes casual) + 3 x 10 min Intro to Fitness
• Weeks 7+: Add 5 minutes to Treadmill up to 30 minutes. Add 0.5 mph every two weeks up to 5 mph.  Add 5 minutes to Intro to Fitness Up to 30 minutes.