Table 1 Overview of the 12-week physical activity program
| Â | Aerobic training | Strength training | ||||||
|---|---|---|---|---|---|---|---|---|
Week | 1, 2 | 3, 4 | 5, 6 | 7, 8 | 9, 10 | 11, 12 | 1–6 | 7–12 |
Days/week | 2 | 2 (non-consecutive) | ||||||
Warm up (min) | 5 | 5 | ||||||
Training (min) | 15 | 20 | 25 | 30 | 30 | 30 | 15–20 | 15–20 |
Target intensity | 40–60 %HRR | 40–60 %HRR | 40–60 %HRR | 40–60 %HRR | 60–75 %HRR | 60–75 %HRR | 1–2 sets 8–12 RM | 2–3 sets 6–10 RM |
Type | Any self-selected aerobic physical activity (e.g. walking, rowing, indoor/outdoor bicycling, jogging) | 8–10 full body exercises | ||||||
Cool down (min) | 5 | 5–10 (comprised of 8–10 full body flexibility exercises) | ||||||
Supervised | No | Yes | No | |||||