Table 3

Group fitness training programme
Week Endurance Strength
1-3 40-60% HRR* 1 circuit of 20–25 repetitions. Weights based on 20-RM#
Exercises: legs (squat, lunges, calve raises), arms (biceps curl, triceps extension), shoulder (shoulder press), thorax (Barbell bench press), back (rowing). Abdomen: crunch 30–40 repetitions.
4-8 60-70% HRR* 15–20 min,
Plus 70-89% HRR* 5–10 min
9-12 Interval training: 10 × 30 sec. vigorous to maximal exercise, alternated with 1 min active rest 2 circuits of 15–20 repetitions. Weights based on 15-RM#
Exercises: legs (squat), arms (biceps curl, triceps extension), shoulder (shoulder press), thorax (Barbell bench press), back (rowing). Abdomen; crunch 30–40 repetitions; hoover 2× 45 seconds.
Plus 10 min 60-75% HRR* endurance
13-16 Interval training: 2 circuits of 8 × 30 sec vigorous to maximal, alternated with 1 min active rest
If in time calve raises and lunges can be added.
Plus 5 min 60-75% HRR* endurance

*HRR: Heart rate reserve.

#RM: Repetition maximum.

van Gemert et al.

van Gemert et al. BMC Cancer 2013 13:395   doi:10.1186/1471-2407-13-395

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