A beginner tolerates three short walks weekly. What is a reasonable first progression when recovery is good?
- AAdd a fourth walk and lengthen each walk by 5 minutes this week
- BAdd about 5 minutes per walk for the next 1–2 weeks
- CRepeat a submaximal fitness test before changing the plan
- DHold the current plan for about 12 weeks before changing it
Show answer and explanations
Answer
B
ACSM suggests that early aerobic progression come mainly from duration, roughly 5–10 minutes per session every 1–2 weeks during the first 4–6 weeks, with tolerance and recovery monitored before intensity is raised.
A
This changes frequency and duration in the same week, so weekly volume rises sharply and the cause of any problem is unclear.
C
Good tolerance and recovery already show readiness; a formal retest is not needed before a small duration increase.
D
Easy tolerance with good recovery is the cue to progress; leaving the dose unchanged for three months lets the overload stimulus fade.
B
ACSM suggests that early aerobic progression come mainly from duration, roughly 5–10 minutes per session every 1–2 weeks during the first 4–6 weeks, with tolerance and recovery monitored before intensity is raised.