Table 1.
Description of the resistance exercises included in the central part of the home-based training session.
| Exercise Type | Number of Sets | Number of Repetitions | Resting Time | Exercise Progression | Load | |
|---|---|---|---|---|---|---|
| Sitting on- and standing from a chair |
|
4 | 15 | 60–90 s | increase of sets (up to n = 5) and/or repetitions (up to n = 20) and/or squat exercise (no chair) and/or use of two bottles as extra-weights |
Body weight |
| Leg adduction from a standing position |
|
4 | 15 | 60–90 s | increase of sets (up to n = 5) and/or repetitions (up to n = 20) and/or use of sport anklets as extra-weights |
Body weight Sport anklets |
| Leg abduction from a standing position |
|
4 | 15 | 60–90 s | increase of sets (up to n = 5) and/or repetitions (up to n = 20) and/or use of sport anklets as extra-weights |
Body weight Sport anklets |
| Calf exercise from a sitting position |
|
4 | 15 | 60–90 s | increase of sets (up to n = 5) and/or repetitions (up to n = 20) and/or execution from a standing position |
Body weight |
| Monopodalic balance exercise from a standing position with external support |
|
3 | 30 s | 60–90 s | increase of sets (up to n = 4) and/or time of work (up to 45 secs) and/or execution with closed eyes |
Body weight |
| Side raises from a sitting position |
|
3 | 12 | 60–90 s | increase of sets (up to n= 4) and/or repetitions (up to n = 20) and/or execution from a standing position and/or use of two larger bottles as extra-weights |
Bottles |
| Biceps curl from a sitting position |
|
3 | 12 | 60–90 s | increase of sets (up to n = 4) and/or repetitions (up to n = 20) and/or execution from a standing position and/or use of two larger bottles as extra-weights |
Bottles |
| Triceps curl from a sitting position |
|
3 | 12 | 60–90 s | increase of sets (up to n = 4) and/or repetitions (up to n = 20) and/or execution from a standing position and/or use of two larger bottles as extra-weights |
Bottles |
The following general recommendations were considered for the exercise progression: 1. Week 1–6: begin with the suggested values for sets and repetitions (highlighted in the table); 2. Week 7–12: increase only the number of sets but not the number or repetitions; Week 13–18: maintain the increased number of sets and increase the number of repetitions; Week 19–24: maintain the increased number of both sets and repetitions and modify the exercise (when possible), such as: from sitting to squatting (exercise 1) or from open eyes to closed eyes (exercise 5) or using a larger bottle of water as extra weight (exercise 6). The exercise progression was always supervised by an expert investigator.