TABLE 1.

Training Plan

Weeks	Aerobic Training load	Weeks	Strength Training load
1	30 min – 50% HR reserve	1	1 series of 8 to 12 RM in 10 exercises
2	35 min – 50% HR reserve	2	2 series of 8 to 12 RM in 10 exercises
3	40 min – 50% HR reserve	3–5–7–9–11	3 series of 8 to 12 RM in 10 exercises
4	45 min – 50% HR reserve
5–8	50 min – 55% HR reserve	4–6–8–10–12	3 series of 4 to 6 RM in 10 exercises
9–12	50 min – 60% HR reserve

HR reserve: heart rate reserve, RM: repetition maximum.