Table 2.

Supervised exercise program 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 exercise, alternated with 1 min active rest, plus 5 min 60–75% endurance

PAM physical activity and memory, HRR heart rate reserve, RM repetition maximum