Table 3 Excluding warm-up and cool down of ~ 10 min (total time is approximately 30–40 min per individual session)
Weeks (sessions) | Intensity category | Objective intensity | Subjective intensity |
|---|---|---|---|
Aerobic exercise training progression | |||
1–2 (6) | Moderate | 40–50% HRR | 4 OMNI-RES Scale |
3–6 (12) | Moderate | 50–60% HRR | 5 OMNI-RES Scale |
7–10 (12) | Vigorous | 60–70% HRR | 6 OMNI-RES Scale |
11–16 (18) | Vigorous | 70–80% HRR | 7 OMNI-RES Scale |
Resistance exercise training progression | |||
1–2 (6) | Moderate (moderate load) | 60% 1RM (3 sets, 8–12 repetitions) | 4–5 OMNI-RES Scale |
3–16 (42) | Vigorous (moderate-to-high-load) | 70% 1RM (3 sets, 8–12 repetitions) | 6–7 OMNI-RES Scale |