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. 2020 Jul 28;17(15):5419. doi: 10.3390/ijerph17155419

Table 8.

General stamina training unit protocol.

Training Session Part Duration (min) Borg Scale Exercise Position/Goal
Warm-up 5 9–10 Lifting shoulders 3 × 10
Rotating hips 2 × 10
Lifting lower limbs 3 × 10
Standing exercises/improvement of breathing patterns and additional warm-up for joints
Main part 5–10 12–13 Lifting shoulders with position control3 × 10, lifting lower limbs in an alternating manner 3 × 10 Coordination and balance exercises on Thera-Band balls, sitting position
10–15 12–14 Lifting lower limbs 3 × 15, Toe stand 3 × 15
Lifting upper limbs 3 × 15, Torso rotation 3 × 10
Standing position on a mat/improving balance and proprioception
15–20 11–12 Lifting shoulders 3 × 15 Torso rotation
Bending and extending forearms 3 × 15
Exercises with a wooden stick/standing position on a mat
Relaxing exercises 20–25 9–10 Breathing exercises Standing position, relaxation of breath and heart rate
Stretching 25–30 9 Two upper limb stretching exercises 2 × 60 s, Two lower limb stretching exercises 2 × 60 s Stretching muscle areas involved in seating on a mat