GENESIS - AEROBIC FOUNDATIONS PACK (Edition 2026)
Jl. Sudirman 12, Jakarta Pusat, DKI Jakarta 10220, Indonesia | +62 813 5792 4680
General education only. Not medical advice. Discuss changes to exercise with a qualified clinician.

1. PERCEIVED EFFORT SCALE (0-10)
 0-2  Very easy: full sentences without effort
 3-4  Easy: conversation comfortable, breathing steady
 5-6  Moderate: short sentences, breathing noticeable
 7-8  Hard: a few words at a time
 9-10 Very hard: not sustainable for long

2. EASY-RUN STRUCTURE
 - Begin with 5 minutes of walking or very gentle jogging.
 - Keep the main portion at effort 3-4.
 - Finish with 5 minutes of walking and light mobility.
 - In Jakarta heat, shorten sessions, choose early morning or evening, and carry water.

3. WEEKLY LOG
 Day | Date | Duration (min) | Effort (0-10) | Conditions | Notes
 Mon |      |                |               |            |
 Tue |      |                |               |            |
 Wed |      |                |               |            |
 Thu |      |                |               |            |
 Fri |      |                |               |            |
 Sat |      |                |               |            |
 Sun |      |                |               |            |

REFERENCES
 World Health Organization. WHO guidelines on physical activity and sedentary behaviour. 2020.