Table 1.

Combined exercise program for 12 wk

Combined exercise program
Frequency	60 min, 3 times/wk, 12 wk
Exercise Program	Exercise (time): Contents
Warm-up	Stretching (10 min): Various stretches
Main exercise (40 min)	Resistance exercise1 (20 min)	Aerobic exercise (20 min)
	Chest press Seated row Squat Shoulder press Bicep curl Tricep extension Calf raise Reverse crunch	Jogging/running
	10 reps, 2 sets	VO2max 60%
Cool-down (10 min)	Stretching (10 min): Various stretches

¹With Thera band.