Table 2.

Supervised exercise programme of the PAM study

Week	Aerobic	Strength
1–4	40%–60% HRR	One circuit of 20–25 repetitions. Weights based on 20 RM tests (repeated every 4 weeks) Exercises: legs (squat, lunges, calve raises), arms (biceps curl, triceps extension), shoulder (shoulder press), thorax (barbell bench press), back (rowing). Abdomen: crunch 30–40 repetitions.
5–9	60%–70% HRR 15–20 min, Plus 70%–89% HRR 5–10 min.
10–17	Interval training: 10×30 s vigorous to maximal exercise, alternated with 1 min active rest Plus 10 min 60%–75% endurance.	Two circuits of 15–20 repetitions. Weights based on 15 RM tests (repeated every 4 weeks) Exercises: legs (squat), arms (biceps curl, triceps extension), shoulder (shoulder press), thorax (barbell bench press), back (rowing). Abdomen: crunch 30–40 repetitions; hoover/planking 2×45 s.
18–26	Interval training: 2 circuits of 8×30 s vigorous to maximal, alternated with 1 min active rest Plus 5 min 60%–75% endurance.

HRR, heart rate reserve; PAM, Physical Activity and Memory; RM, repetition maximum.