Table 1 Exercise protocol

1–3

15–20 min 40–60% HRR

One set of 20–25 repetitions at 20-RM weight for each exercise^a

4–8

15–20 min 60–70% HRR + 5–10 min 70–89% HRR

9–12

10 min 60–75% HRR + Interval training: 10 × 30 s vigorous to maximal exercise, alternated with a 1-min active rest.

Two sets of 15–20 repetitions at 15-RM weight for each exercise^b