Table 3

Framework of the physical activity programme
Day 1 Day 2 Day 3
Endurance Endurance Endurance
Initiation (6 wks) 10 min HRR* 20-30% 15 min HRR 20-30% 10 min HRR 20-30%
Action/Extension (14 wks) 15-20 min HRR 40-60% 20-30 min HRR 40-60% 15-20 min HRR 40-60%
Maintenance (12 wks) 15-20 min HRR 40-60% 20-30 min HRR 40-60% 15-20 min HRR 40-60%
Strength Balance Strength Balance
Initiation (6 wks) 10 min 5 min 10 min 5 min
Action/Extension (14 wks) 15 min 10 min 15 min 10 min
Maintenance (12 wks) 15 min 10 min 15 min 10 min
Flexibility Flexibility Flexibility
All phases 5 min 5 min 5 min

*Heart rate reserve (HRR) the difference between a person’s measured or predicted maximum heart rate and resting heart rate.

van Schijndel-Speet et al.

van Schijndel-Speet et al. BMC Public Health 2013 13:746   doi:10.1186/1471-2458-13-746

Open Data