Table 1.
Training protocol
| Mon | Tue | Wed | Thu | Fri | Sat | Sun | |
|---|---|---|---|---|---|---|---|
| Week 1 | MICT 30 min | MICT 30 min + resistance training 2 | MICT 45 min + resistance training 1 | ||||
| Week 2 | SIT (Wingate‐test) + stretching | MICT 30 min + resistance training 2 | MICT 45 min + resistance training 1 | MICT (independent) 30 min | |||
| Week 3 | SIT (Wingate‐test) + resistance training 1 | MICT 45 min + resistance training 2 | SIT (stair‐run) + stretching | MICT (independent) 45 min | |||
| Week 4 | SIT (Wingate‐test) + resistance training 1 | MICT (independent) 45 min | MICT 45 min + resistance training 2 | SIT (stair‐run) + stretching | MICT (independent) 45 min | ||
| Week 5 | SIT (Wingate‐test) + resistance training 1 | MICT (independent) 45 min | MICT 45 min + resistance training 2 | SIT (stair‐run) + stretching | MICT (independent) 60 min | ||
| Week 6 | SIT (Wingate‐test) + resistance training 1 | MICT (independent) 45 min | MICT 45 min + resistance training 2 | SIT (stair‐run) | MICT (independent) 60 min |
| Resistance training 1 – upper body (Turku PET Centre) | Resistance training 2 – lower body (Kupittaa sports hall) | ||||||
|---|---|---|---|---|---|---|---|
| Burpee + Kettlebell swing 3 × 10 | Leg press 3 × 10 | ||||||
| Bicep curl 3 × 10 | Deadlift 3 × 10 | ||||||
| Dip push‐up 3 × 10 | Leg extension 3 × 10 | ||||||
| Push‐up 3 × 10 | Leg curl 3 × 10 | ||||||
| Plank (max effort) ×3 | Sit‐up 3 × 12 |
Subjects underwent 6 weeks exercise training intervention. Three of the session each week were supervised, and during the weeks 4–6, two sessions were performed individually. SIT, sprint interval training; MICT, moderate‐intensity continuous training.