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Table 6 Exercise intervention plan

From: Complex lifestyle intervention among inactive older adults with elevated cardiovascular disease risk and obesity: a mixed-method, single-arm feasibility study for RESTART—a randomized controlled trial

Exercise type (weekday)

Week no. (stage)

Total session duration (minutes)

Exercise intensity (% of max HR/% of 1RMa) + interval length

Focus

Bike spinning (Thursdays)

1–3 (1)

<35

<80%

Introduction to exercise theory, familiarize with exercise program

4–5 (2)

<42

Slightly increased

Preparing for high intensity

6–11 (3)

<50

85%/<3 min

Increase stamina

12–18 (4)

<55

85–92%/<4 min (4×4 intervals)

Increase stamina

Brisk walking uphill (Thursdays)

19–22

<60

85–92%/<4 min (4×4 intervals)

Adaption to outdoor activity, increase stamina

Aerobic hall sessions (Tuesdays)

1–3 (1)

Aerobic: 20–25 Strength: 20–25 Total: 40–50

<80%

Introduction to exercise theory, familiarize with exercise program

 

4–5 (2)

Aerobic: 20–25 Strength: 20–25 Total: 40–50

Slightly increased

Rhythmic aerobic exercises on step box 45–50s work/15–10s break; 3–4 exercises on each leg 3–4 times. Exercise beat 120–130 bpmb

 

6–11 (3)

Aerobic: 20–25 Strength: 25–30 Total: 50

85%/<3 m Pulse step Borg scale 14–15

Rhythmic aerobic exercises on step box 45–50s work / 15–10s break; 3–4 exercises on each leg x 3–4 times. Exercise beat 120–130 bpm. When increased stamina, heighten step/increase weights

 

12–22 (4)

<50

85–92%/<4 min

Short intervals ad modum Tabata (20s intensity/10s pause) 4x4 + strength on the lower body

Maximum resistance training exercise

1–5 (1)

10

80% of 1 RM

Instructor-led hack-squat from extended knee to 90 degrees knee arch. 3x5 repetitions, start at 85% of 1RM. When able to perform > 5reps; increase by 2.5–5 kg. Approx. 3-min rest. Instructed to perform concentric phase fast, eccentric phase slow

6–22 (2)

10

80% of 1 RM

Peer-supervised, episodic instructor supervised

Daily activity

1–22

  

Encouraging increase at every instructor-led session

  1. aOne repetition maximum
  2. bBeats per minute