Table 3 Combined training protocol
Resistance training | ||||||||
Week | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 7 |
Intensity | 60% | 65% | 70% | 65% | 70% | 75% | 70% | 70% |
Reps | 16 | 14 | 12 | 14 | 12 | 10 | 12 | 12 |
set | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 |
rest | 60–90s | 60–90s | 60–90s | 60–90s | 60–90s | 60–90s | 60–90s | 60–90s |
Aerobic training | ||||||||
Week | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 |
Intensity | 60% | 65% | 70% | 65% | 70% | 75% | 70% | 75% |
Duration | 15 min | 20 min | 25 min | 20 min | 25 min | 30 min | 25 min | 30 min |