Table 1.

Description of Exercise Workouts

Cardiopulmonary Workout Program
Frequency of sessions	3–5 days per week.
Intensity	70–85% of individual peak aerobic capacity (VO2peak) or 50–85% of heart rate reserve (HRR). Heart rate and RPE assessed at regular intervals. *
Time or Duration	Approximately 30 minutes (excluding warm-up and cool-down). Can be interval or continuous.
Modality of Exercises	Treadmill, cycle ergometer, elliptical machine, arm ergometer, rowing machine. Walk/Jog or team activities such as soccer, basketball, and kickball.
Progressive Resistance Workout Program
Frequency of sessions	3 non-consecutive days per week, 1–2 day(s) rest in between
Intensity: Weight/load lifted and repetitions	Week 1: 50–60% of 3RM for 4–10 reps; Weeks 2–6: 70–75% of 3RM for 4–10 reps, Weeks 7–12: 80–85% of 3RM for 8–12 reps. Slow rhythmic speed.
Number of sets	2–3 sets.
Rest interval	Approximate 1 minute between sets.
Modality of Exercises	10 basic resistance exercises using variable resistance machines, free weights, or resistance bands: 5 for upper body, 5 for lower body, plus 1–3 core exercises.
Exercise type	Multi-joint, assistance, and core exercises involving both the upper and lower body.
Order of Exercises	Bench/chest press, leg press or squats, lateral pulldown or row, leg extension, shoulder press, lunges, biceps curl, hamstring curl, triceps extension, toe raises, and core exercises (abdominals, back, or hip/gluteal muscles).

^*Talk test method may also be considered in monitoring intensity of aerobic workout sessions ³⁴

Note: Exercise workouts developed incorporating basic elements of an exercise prescription according to the American College of Sports Medicine recommendations ^35–36. However, all exercise routines should take into consideration patient’s age, limitations and modify program to assure safety, increase compliance and mostly fun.