Endurance training | |
Frequency | Three to five days per week |
Intensity | 55 to 90% maximum HR or 40 to 85% maximum VO2 or HRR |
Duration | 20 to 60 minutes |
Modality | |
Lower extremity | Walking |
Jogging/running | |
Stairclimber | |
Upper extremity | Arm ergometry |
Combined | Rowing |
Cross-country ski machine | |
Combined arm/leg cycle | |
Swimming | |
Aerobics | |
Resistance training | |
Frequency | Two to three days per week |
Intensity | One to three sets of 8 to 15 RM for each muscle group |
Modality | |
Lower extremity | Leg extensions, curls, presses |
Adductors/abductors | |
Upper extremity | Biceps curls |
Triceps extensions | |
Bench/overhead presses | |
Lateral pulldowns/raises | |
Benchovers/seated rowing |