Table 3 Group fitness training programme

1-3

40-60% HRR*

1 circuit of 20–25 repetitions. Weights based on 20-RM^#

Exercises: legs (squat, lunges, calve raises), arms (biceps curl, triceps extension), shoulder (shoulder press), thorax (Barbell bench press), back (rowing). Abdomen: crunch 30–40 repetitions.

4-8

60-70% HRR* 15–20 min,

Plus 70-89% HRR* 5–10 min

9-12

Interval training: 10 × 30 sec. vigorous to maximal exercise, alternated with 1 min active rest

2 circuits of 15–20 repetitions. Weights based on 15-RM^#

Exercises: legs (squat), arms (biceps curl, triceps extension), shoulder (shoulder press), thorax (Barbell bench press), back (rowing). Abdomen; crunch 30–40 repetitions; hoover 2× 45 seconds.

Plus 10 min 60-75% HRR* endurance

13-16

Interval training: 2 circuits of 8 × 30 sec vigorous to maximal, alternated with 1 min active rest

If in time calve raises and lunges can be added.

Plus 5 min 60-75% HRR* endurance