Table 2 Planning of the training for the supervised physical exercise group
Components | Description |
|---|---|
1 st phase | |
Aerobic program | Three sessions per week (55%-65% of maximum heart rate), consisting of one session of 40 minutes and two of 20 minutes. |
Strength program | Two sessions per week of 10 exercises with free weights and adapted equipment: two sets of 30 seconds for performing each exercise and one minute of interval. |
Resistance training exercises | Bench press (chest), bent over barbell row (back), side lateral raise (shoulders), arm curl (biceps), barbell triceps extension (triceps), leg curl (hamstrings), box squat (quadriceps), thigh abductor (thigh), standing calf raises (calves) and crunches (abdominal). |
Talks | 1- Basic care for practicing exercise; 2- Nutrition. |
Extras | 1- Capoeira session; 2- Pilates session. |
2 nd phase | |
Aerobic program | Three sessions per week (60%-70% of maximum heart rate), consisting of one session of 40 minutes and two of 20 minutes. |
Strength program | Two sessions per week of 10 exercises with free weights and adapted equipment: two sets of 15 repetitions of each exercise and one minute of interval. |
Resistance training exercises | Bench press (chest), bent over barbell row (back), side lateral raise (shoulders), arm curl (biceps), barbell triceps extension (triceps), leg curl (hamstrings), box squat (quadriceps), thigh abductor (thigh), standing calf raises (calves) and crunches (abdominal). |
Extras | 1- Gymnastics circuit; 2- Volleyball circuit. |
3 rd phase | |
Aerobic program | Alternating between one and two sessions per week (65%-75% of maximum heart rate). Sessions of 40 minutes. |
Strength program | Alternating between one and two sessions per week of 10 exercises using professional gym equipment and free weights: two series of 15 repetitions, one minute of interval and fortnightly weight adjustments. |
Resistance training exercises | Bench press (chest), bent over barbell row (back), side lateral raise (shoulders), arm curl (biceps), barbell triceps extension (triceps), leg curl (hamstrings), box squat (quadriceps), thigh abductor (thigh), standing calf raises (calves) and crunches (abdominal). |
Extras | 1- Aerobic gymnastics; 2- Dancing. |
4 th phase | |
Aerobic program | Alternating between one and two sessions per week (75%-85% of maximum heart rate). Sessions of 40 minutes. |
Strength program | Alternating between one and two sessions per week of 10 exercises using professional gym equipment and free weights: two series of 15 maximum repetitions, one minute of interval and fortnightly weight adjustments. |
Resistance training exercises | Bench press (chest), wide-grip lat pull down (back), side lateral raise (shoulders), arm curl (biceps), barbell triceps extension (triceps), leg press 45o (hamstrings), leg extensions (quadriceps/hamstrings), seated leg curl (hamstrings), calf press on the leg press machine (calves) and crunches (abdominal). |
Extras | 1- “Step” exercise session; 2- Indoor soccer. |