Table 2 ReStOre II exercise prescription
| Â | Aerobic Training | Resistance Training | ||||||
|---|---|---|---|---|---|---|---|---|
Frequency | Intensity | Time | Frequency | Intensity | Sets x Reps | |||
Supervised Intervention | Home Exercise Programme | Supervised Intervention | Home Exercise Programme | |||||
Week 1 | 2 | 1 | 40–45% HRR | 20 | 1 | 0 | ~16RM | 1 × 12 |
Week 2 | 2 | 1 | 40–45% HRR | 20 | 1 | 0 | ~14RM | 2 × 12 |
Week 3 | 2 | 2 | 45–50% HRR | 20 | 2 | 0 | ~14RM | 3 × 12 |
Week 4 | 2 | 2 | 45–50% HRR | 25 | 2 | 0 | ~14RM | 3 × 12 |
Week 5 | 1 | 3 | 45–50% HRR | 25 | 1 | 1 | ~12RM | 3 × 10 |
Week 6 | 1 | 3 | 50–60% HRR | 25 | 1 | 1 | ~12RM | 3 × 10 |
Week 7 | 1 | 3 | 50–60% HRR | 30 | 1 | 1 | ~11RM | 4 × 10 |
Week 8 | 1 | 3 | 50–60% HRR | 30 | 1 | 1 | ~10RM | 3 × 8 |
Week 9 | 0 | 4 | 60–75% HRR | 30 | 0 | 2 | ~10RM | 3 × 8 |
Week 10 | 1 | 4 | 60–75% HRR | 30 | 1 | 1 | ~8RM | 3 × 6 |
Week 11 | 0 | 5 | 65–80% HRR | 30 | 0 | 2 | ~7RM | 4 × 6 |
Week 12 | 1 | 4 | 65–80% HRR | 30 | 1 | 1 | ~12RM | 2 × 8 |