Table 3

Summary of 12-week Exercise Program

Training

Cardio

Resistance


Exercises

Treadmill

Leg press

Stationary bike

Lat pull

Stepper

Leg abduction and adduction

Rower

Tricep/bicep curls

Chest press

Lunges

Sit-ups

Back extensions

Side bends

Push-ups

Should raises

Skipping

Intensity

Moderate:

Moderate:

40-59% HRR*

1-2 sets × 15 repetitions

Vigorous:

Vigorous:

60-79% HRR*

1-2 sets × 10 repetitions


*HRR calculated by ((HRmax-HRresting)*intensity) + resting HR

Wilson et al. BMC Public Health 2009 9:434   doi:10.1186/1471-2458-9-434

Open Data