Table 3.
WISE exercise protocol progression.
| Month | Session | Work Time | Recovery Time | Level |
|---|---|---|---|---|
| 1 | 1 | 20” | 20” | Initiation and no impact |
| 2 | Medium-advanced with impact | |||
| 2 | 1 | 20” | 15” | Initiation and no impact |
| 2 | Medium-advanced with impact | |||
| 3 | 1 | 20” | 10” | Initiation and no impact |
| 2 | Medium-advanced with impact | |||
| From week 12th, we introduce 2 different intensity levels in each session (one without impact or less demanding) so the participants can choice between the 2 levels in order to better adapt their effort | ||||
| 4 | 1 | 30” | 20” | Medium |
| 2 | Advanced | |||
| 5 and 6 | 1 | 40” | 15” | Medium |
| 2 | Advanced | |||