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Table 2 Exercise intervention

From: Cost-effectiveness of an exercise intervention program in perimenopausal women: the Fitness League Against MENopause COst (FLAMENCO) randomized controlled trial

Sesion structure Content
Warm-up 10’ minutes Joint mobility and different walk modalities
Conditioning 40 min Week 1-2 3-4 5-6 7-8 9-10 11-12 13-14 15-16
Intensity RPE 12-13 12-13 13-14 13-14 14-15 14-15 15-16 15-16
Monday         
Resistance training circuit* 6 exercises 8 exercises 8 exercises 8 exercises 8 exercises 8 exercises 10 exercises 10 exercises
Set x repetitions 2 × 15 3 × 15 3 × 18 3 × 20 3 × 18 3 × 15 3 × 12 3 × 10
Wednesday Choreographies and aerobic exercises
Friday 5 exercises 6 exercises 6 exercises 6 exercises 7 exercises 7 exercises 8 exercises 8 exercises
Resistance exercises (RE)a and aerobic exercises (AE)b 2RE + 1AE + 2RE 3RE + 1AE + 2RE 3RE + 1AE+ 2RE 3RE + 1AE+ 2RE 2RE + 1AE + 2RE +1AE + 1RE 2RE + 1AE+ 2RE + 1AE + 1RE 2RE + 1AE + 2RE +1AE +2RE 2RE +1AE + 2RE +1AE + 2RE
Cool-down 10 min Stretching and relaxation exercises
  1. RPE, rating of perceived exertion; *The circuit is composed of trunk, upper and lower extremities exercises. Body-weight, free weights (0.5–3 kg barbells) and resistance bands exercises. The load will be gradually and individualized increased for each participant to reach the intensity designed for each session; aThe set and repetitions in resistance exercise will be the same than the resistance circuit training;b The aerobic exercise will have a duration between 2–4 min