Table 1 Moderate group physical activity itinerary (grey shading indicates group exercise session)
From: Testing the activitystat hypothesis: a randomised controlled trial protocol
| Â | Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
|---|---|---|---|---|---|---|---|
Week 1 600 kJ/session | Â | Â | Â | Â | Introductory circuit involving stretching and body awareness activities such as climbing, rolling, balancing, hopping, using a range of different surfaces. | Individual exercise session | Individual exercise session |
Week 2 700 kJ/session | Â | Â | Training circuit with light hand-held weights, step-ups, stair climbing (one flight), fit ball and core stability exercises. | Individual exercise session | Circuit training including light resistance with dumbbells and medicine ball activities, dynamic stretching activities, introduction to boxing and skipping. | Â | Individual exercise session |
Week 3 800 kJ/session | Â | Individual exercise session | Resistance class with hand-held dumbbells or light barbells (<10kg), dynamic stretching, resistance routines. | Â | Outdoor circuit training including walking with hand-held weights, stair and hill climbing and introduction to jogging. | Â | Individual exercise session |
Week 4 900 kJ/session |  |  | Circuit training including dynamic stretching activities, resistance activities, spin class, boxing. |  | Individual exercise session |  | Kayaking in two-person sit-on-top kayaks ~1.5 hours’ duration |
Week 5 1000 kJ/session | Â | Individual exercise session | Outdoor team games- modified soccer or lacrosse. | Â | Circuit training including dynamic stretching activities, resistance activities, jogging or stair climbing, spin class. | Â | Individual exercise session |
Week 6 1200 kJ/session | Group bush walk ~1.5-2 hours duration | Individual exercise session | Â | Â | Sand dune and beach activities: walking or jogging through sand hills, team games on beach. | Â | Â |