Summary description of exercise interventions [frequency, intensity, time and type (F.I.T.T.)] | ||||||
---|---|---|---|---|---|---|
Trial arm | Weeks 1–2 | Weeks 3–4 | Weeks 5–6 | Weeks 7–8 | Weeks 9–10 | Weeks 11–12 |
Aerobic | 3 sessions/week Low Intensity (40–50% HRR)a Continuous aerobic exercise 20–30 minb | 3 sessions/week Low–moderate intensity (50–55% HRR)a Continuous aerobic exercise 30–40 minb | 3 sessions/week Low–moderate Intensity (55–60% HRR)a Continuous aerobic exercise 40–50 minb | 3 sessions/week Moderate intensity (60–70% HRR)a Continuous aerobic exercise 50 min | 3 sessions/week Moderate–vigorous intensity (70–75% HRR)a Continuous aerobic exercise 50 min | 3 sessions/week Vigorous intensity (75–80% HRR)a Continuous aerobic exercise 50 min |
Resistance | 3 sessions/week Low load (40–50% 1-RM)a Resistance training 20–30 minb 2 × 12 reps (6 exercises) | 3 sessions/week Low–moderate load (50–55% 1-RM)a Resistance training 30–40 minb 3 × 12 reps (6 exercises) | 3 sessions/week Low-moderate load (55–60% 1-RM)a Resistance training 40–50 minb 3–6 × 12 reps (6 exercises) | 3 sessions/week Moderate load (60–65% 1-RM)a Resistance training 50 min; 3–6 × 12 reps (6 exercises) | 3 sessions/week Moderate–high load (70–75% 1-RM)a Resistance training 50 min; 3–6 × 12 reps (6 exercises) | 3 sessions/week High load (75–80% 1-RM)a Resistance training 50 min; 3–6 × 12 reps (6 exercises) |
Combined | 3 sessions/week Aerobic component Low intensity (40–50% HRR)a Continuous aerobic exercise 10–15 min Resistance component Low load (40–50% 1-RM)a Resistance training 10–15 min; 2 × 12 reps (3 exercises) | 3 sessions/week Aerobic component Low–moderate intensity (50–55% HRR)a Continuous aerobic exercise 15–20 min Resistance component Low–moderate load (50–55% 1-RM)a Resistance training 15–20 min; 3 × 12 reps (3 exercises) | 3 sessions/week Aerobic component Low–moderate Intensity (55–60% HRR)a Continuous aerobic exercise 20–25 min Resistance component Low–moderate load (60–70% 1-RM)a Resistance training 20–25 min; 3–6 × 12 reps (3 exercises) | 3 sessions/week Aerobic component Moderate intensity (60–70% HRR)a Continuous aerobic exercise 25 min Resistance component Moderate load (65–70% 1-RM)a Resistance training 25 min; 3–6 × 12 reps (3 exercises) | 3 sessions/week Aerobic component Moderate–vigorous intensity (70–75% HRR)a Continuous aerobic exercise 25 min Resistance component Moderate–high load (70–75% 1-RM)a Resistance training 25 min; 3–6 × 12 reps (3 exercises) | 3 sessions/week Aerobic component Vigorous intensity (75–80% HRR)a Continuous aerobic exercise 25 min Resistance component High load (75–80% 1-RM)a Resistance training 25 min; 3–6 × 12 reps (3 exercises) |