Table 1 Multicomponent training
Training component | Exercise | Intensity | Progression |
|---|---|---|---|
Warm-up (10’) | Walk and exercises with music and a ball | Increased progressively at moderate-to-vigorous intensity (according to each individual’s fitness levels) | The progression will be performed by the BORG scale, and activities with moderate intensity will be considered from 4 to 6 points and intense activity as 7–9 points |
Balance (10’) | Walk in tandem, and dynamic balance circuits of direction and speed and surface changes | -- | Progressive difficulty as tolerated and the progression of these exercises will be performed in relation to the support base, walk in circles and change of direction with increased speed |
Muscular strengthening (20’) | Strengthening for the upper limbs, calf exercises; lunges; sit-ups; squats; step up and step down | 1–3 sets of 8–12 repetitions, major muscle groups | The exercises load will progress according to the individual's suitability for the initial load |
Flexibility/cool down (10’) | Stretching of major muscle groups and breathing exercises | 30–60 s of static stretching | -- |