Table 1 Supervised exercise program for “EXER-COVID Crossover Study”
Weeks | 1 | 2 | 3 | 4 | 5 | 6 | ||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|
Session | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 |
Warm up | 3 sets of 10 reps of bodyweight half squat+ 10 min at cycling at 50% of V̇O2peak+4 sets of 30 s at 100–120% of V̇O2peak | |||||||||||
Strength training | ||||||||||||
Exercises | Pectoral press, back press, squat press and knee extension | |||||||||||
Warm up | 2 sets of 5 reps at 30–40% of daily maximum strength | |||||||||||
Sets | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 |
Repetitions | 10 | 10 | 12 | 12 | 10 | 10 | 12 | 12 | 8 | 8 | 10 | 10 |
Intensity (1 RM %) | 50 | 50 | 50 | 50 | 60 | 60 | 60 | 60 | 70 | 70 | 70 | 70 |
Cool down | ||||||||||||
Stretching | 5 min of static and dynamic flexibility exercises | |||||||||||