Table 1.

Exercise program with progressive changes in duration and intensity.

Period	Intensity
Conditioning	Intensity at 50–55% HRmax a + exercises at basic level
1st Step	5% increase in intensity (55/60% HRmax) + introduction of intermediate level exercises
2nd Step	Increased duration of aerobic work by 5′ (tot.15′) + reduced conditioning
3rd Step	5% increase in intensity (60/65% HRmax) and maintenance of intermediate level exercises
4th Step	Increased duration by 5′ of the strengthening work (tot.15′) + reduction in cool down time
5th Step	5% increase in intensity (65/70% HRmax) + intermediate and advanced level exercises
6th Step	Increased duration by 5′ of aerobic work (tot.20′)
7th Step	5% increase in intensity (70/75% HRmax) + advanced level exercises
8th Step	Increased duration by 5′ of the strengthening work (tot.20′) + reduction in all the other phases (aerobic excluded)

^a HRmax: Maximum Heart Rate.