Table 1 Exercise session outline
Week | Session number | High-intensity exercise component | Low-intensity exercise component |
|---|---|---|---|
1 | 1 | 10 min warm up Boxing (4 reps of 45 s and 90 s rest) 5 min cool down Total time: 24 min | 10 min warm up Walking football (7.5 min halves) 2 min rest at half time 5 min cool down Total time: 32 min |
2 | 10 min warm up Circuit training to music (4 reps of 45 s and 90 s rest) 5 min cool down Total time: 24 min | 10 min warm up Walking netball (7.5 min halves) 2 min rest at half time 5 min cool down Total time: 32 min | |
2 | 3 | 10 min warm up Football (4 reps of 45 s and 90 s rest) 5 min cool down Total time: 24 min | 10 min warm up Walking basketball (7.5 min halves) 2 min rest at half time 5 min cool down Total time: 32 min |
4 | 10 min warm up Basketball (4 reps of 45 s and 90 s rest) 5 min cool down Total time: 24 min | 10 min warm up Walking dodgeball (7.5 min halves) 2 min rest at half time 5 min cool down Total time: 32 min | |
3 | 5 | 10 min warm up Choice/combination (5 reps of 45 s and 90 s rest) 5 min cool down Total time: 26 min 15 s | 10 min warm up Walking choice (9 min halves) 2 min rest at half time 5 min cool down Total time: 35 min |
6 | 10 min warm up Boxing (5 reps of 45 s and 90 s rest) 5 min cool down Total time: 26 min 15 s | 10 min warm up Walking choice (9 min halves) 2 min rest at half time 5 min cool down Total time: 35 min | |
4 | 7 | 10 min warm up Circuit training to music (5 reps of 45 s and 90 s rest) 5 min cool down Total time: 26 min 15 s | 10 min warm up Walking choice (9 min halves) 2 min rest at half time 5 min cool down Total time: 35 min |
8 | 10 min warm up Football (5 reps of 45 s and 90 s rest) 5 min cool down Total time: 26 min 15 s | 10 min warm up Walking choice (9 min halves) 2 min rest at half time 5 min cool down Total time: 35 min | |
5 | 9 | 10 min warm up Basketball (6 reps of 45 s and 90 s rest) 5 min cool down Total time: 28 min 30 s | 10 min warm up Walking choice (10.5 min halves) 2 min rest at half time 5 min cool down Total time: 38 min |
10 | 10 min warm up Choice/combination (6 reps of 45 s and 90 s rest) 5 min cool down Total time: 28 min 30 s | 10 min warm up Walking choice (10.5 min halves) 2 min rest at half time 5 min cool down Total time: 38 min | |
6 | 11 | 10 min warm up Boxing (6 reps of 45 s and 90 s rest) 5 min cool down Total time: 28 min 30 s | 10 min warm up Walking choice (10.5 min halves) 2 min rest at half time 5 min cool down Total time: 38 min |
12 | 10 min warm up Circuit training to music (6 reps of 45 s and 90 s rest) 5 min cool down Total time: 28 min 30 s | 10 min warm up Walking choice (10.5 min halves) 2 min rest at half time 5 min cool down Total time: 38 min | |
7 | 13 | 10 min warm up Football (8 reps of 45 s and 90 s rest) 5 min cool down Total time: 33 min | 10 min warm up Walking choice (13.5 min halves) 2 min rest at half time 5 min cool down Total time: 44 min |
14 | 10 min warm up Basketball (8 reps of 45 s and 90 s rest) 5 min cool down Total time: 33 min | 10 min warm up Walking choice (13.5 min halves) 2 min rest at half time 5 min cool down Total time: 44 min | |
8 | 15 | 10 min warm up Choice/combination (8 reps of 45 s and 90 s rest) 5 min cool down Total time: 33 min | 10 min warm up Walking choice (13.5 min halves) 2 min rest at half time 5 min cool down Total time: 44 min |
16 | 10 min warm up Boxing (8 reps of 45 s and 90 s rest) 5 min cool down Total time: 33 min | 10 min warm up Walking choice (13.5 min halves) 2 min rest at half time 5 min cool down Total time: 44 min | |
9 | 17 | 10 min warm up Circuit training to music (10 reps of 45 s and 90 s rest) 5 min cool down Total time: 37 min 30 s | 10 min warm up Walking choice (16.5 min halves) 2 min rest at half time 5 min cool down Total time: 50 min |
18 | 10 min warm up Football (10 reps of 45 s and 90 s rest) 5 min cool down Total time: 37 min 30 s | 10 min warm up Walking choice (16.5 min halves) 2 min rest at half time 5 min cool down Total time: 50 min | |
10 | 19 | 10 min warm up Basketball (10 reps of 45 s and 90 s rest) 5 min cool down Total time: 37 min 30 s | 10 min warm up Walking choice (16.5 min halves) 2 min rest at half time 5 min cool down Total time: 50 min |
20 | 10 min warm up Choice/combination (10 reps of 45 s and 90 s rest) 5 min cool down Total time: 37 min 30 s | 10 min warm up Walking choice (16.5 min halves) 2 min rest at half time 5 min cool down Total time: 50 min | |
11 | 21 | 10 min warm up Boxing (12 reps of 45 s and 90 s rest) 5 min cool down Total time: 42 min | 10 min warm up Walking choice (2 × 10 min and 2 × 9 min quarters) 1 min rest between 5 min cool down Total time: 57 min |
22 | 10 min warm up Circuit training to music (12 reps of 45 s and 90 s rest) 5 min cool down Total time: 42 min | 10 min warm up Walking choice (2 × 10 min and 2 × 9 min quarters) 1 min rest between 5 min cool down Total time: 57 min | |
12 | 23 | 10 min warm up Football (12 reps of 45 s and 90 s rest) 5 min cool down Total time: 42 min | 10 min warm up Walking choice (2 × 10 min and 2 × 9 min quarters) 1 min rest between 5 min cool down Total time: 57 min |
24 | 10 min warm up Basketball (12 reps of 45 s and 90 s rest) 5 min cool down Total time: 42 min | 10 min warm up Walking choice (2 × 10 min and 2 × 9 min quarters) 1 min rest between 5 min cool down Total time: 57 min |