Table 2 Supervised exercise program of the PAM study

1–4

40–60% HRR

One circuit of 20–25 repetitions. Weights based on 20-RM tests (repeated every 4 weeks)

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

5–9

60–70% HRR 15–20 min, plus 70–89% HRR 5–10 min

10–17

Interval training: 10 × 30 s vigorous to maximal exercise, alternated with 1 min active rest, plus 10 min 60–75% endurance

Two circuits of 15–20 repetitions. Weights based on 15-RM tests (repeated every 4 weeks)

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

18–26

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

plus 5 min 60–75% endurance