Table 1 Trainings programs, (A) progressive resistance training and (B) high intensity interval training
A. Progressive Resistance Training | B. High Intensity Interval Training | |||||||
|---|---|---|---|---|---|---|---|---|
Week | Load (%1RM) | Volume | Rest (minutes) | Week | Sets | Interval (minutes) | Rest (minutes) | %peak heartrate |
1–2 | 60 | 3 × 12 | 2–3 | 1 | 5 | 1 | 1 | 80 |
2 | 5 | 1 | 2 | 85 | ||||
3–4 | 65 | 3 × 12 | 2–3 | 3 | 5 | 1 | 1 | 85 |
4 | 5 | 2 | 2 | 80 | ||||
5–6 | 70 | 3 × 10 | 2–3 | 5 | 5 | 2 | 2 | 85 |
6 | 5 | 2 | 2 | 90 | ||||
7 | 75 | 4 × 10 | 2–3 | 7 | 4 | 3 | 3 | 85 |
8 | 1RM measurement | 8 | Cardiopulmonary exercise test | |||||
9–10 | 65 | 3 × 12 | 2–3 | 9 | 6 | 2 | 2 | 85 |
10 | 4 | 3 | 3 | 80 | ||||
11–12 | 70 | 3 × 10 | 2–3 | 11 | 4 | 3 | 3 | 85 |
12 | 4 | 4 | 3 | 80 | ||||
13–14 | 75 | 4 × 10 | 2–3 | 13 | 4 | 4 | 3 | 85 |
14 | 4 | 4 | 3 | 90 | ||||
15–16 | 80 | 4 × 10 | 2–3 | 15 | 5 | 2 | 2 | 95 |
16 | 5 | 3 | 3 | 90 | ||||