Table 1 Components of physical activity program
Physical activity phases | Level 1 induction (Week 2-6) duration, target intensity | Level 2 development (Week 7-12) duration, intensity | Level 3 maintenance (Week 13-23) duration, intensity |
|---|---|---|---|
Warm-up phase: Involving all parts of the body: neck, upper limbs, lower limbs | 10 minutes, 50% of MHR | 10 minutes, 50% of MHR | 10 minutes, (MHR) 50% |
Aerobic phase: Walking, running, dancing or bicycling. | 20 minutes (THR) 55% | 30 minutes (THR) 55-75% | 40 minutes (THR) 60-75% |
Recovery phase: Gradually reduce the intensity. Stretch, bend and rotate body parts starting with the neck and concluding with the ankles, emphasizing deep breathing. | 5-10 minutes | 5-10 minutes | 5-10 minutes |