Table 3 Exercise programs
Option | Type of exercises | Duration/frequency |
|---|---|---|
H-based AE | 5 minute warm-up with stretches. Walk briskly. 5 minute cool down. | 30 mins; 5 days/week |
H-based RE | 5 minute warm-up with stretches. Series of muscle-building exercises with resistance bands including standing bicep-curl, seated leg-press, chest and back pull-downs. 5 minute cool down. | 30 mins; 5 days/week |
LC-based AE | 5 minute warm-up with stretches. Choice of aerobic exercise at local leisure centre, including walking/running on treadmill, use of cross-trainer, step aerobics classes, aqua-aerobics. 5 minute cool down. | 20 mins; 3 days/week |
LC-based RE | 5 minute warm-up with stretches. Series of muscle-building exercises at leisure centre, including leg-press, free-standing squats, ham-string curl, chest-press. 5 minute cool down. | 20 mins; 3 days/week |