TABLE 2.

Proposed exercise countermeasure protocol for the bedrest study in older adults.

Week #1	Day 1	Day 2	Day 3	Day4	Day 5	Day 6	Day 7
Session 1	Resistance, Upper	Cont. Aerobic (30)	Progressive Aerobic	Cont. Aerobic (30)	HIIT	Cont. Aerobic (30)	HIIT
Session 2	Progressive Aerobic	Resistance, Lower	Cont. Aerobic (15)	Resistance, Upper	Progressive Aerobic	Resistance, Upper	Cont. Aerobic (15)
Session 3	HIIT	Progressive Aerobic	HIIT	Progressive Aerobic	Resistance, Lower	Progressive Aerobic	Progressive Aerobic

Week #2	Day 8	Day 9	Day 10	Day 11	Day 12	Day 13	Day 14
Session 1	Cont. Aerobic (15)	HIIT	Cont. Aerobic (30)	HIIT	Cont. Aerobic (30)	HIIT	Cont. Aerobic (15)
Session 2	Resistance, Upper	Cont. Aerobic (15)	Resistance, Lower	Cont. Aerobic (15)	Resistance, Lower	Progressive Aerobic	Cont. Aerobic (30)
Session 3	Progressive Aerobic	Progressive Aerobic	Progressive Aerobic	Progressive Aerobic	Progressive Aerobic	Resistance, Upper	Progressive Aerobic

Exercise type	Exercise time (min)	Equipment	Exercise description
HIIT	32	Cycle ergometer	5 min warm-up (40% HRR), 11 intervals (30s on @ 80%–90% HRR, 1.5 min relaxed cycling), 5 min cool-down
Cont. Aerobic (15)	15	Cycle ergometer	3 min warm-up (40% HRR), 9 min steady-state (60%–70% HRR), 3min cool-down (40% HRR)
Cont. Aerobic (30)	30	Cycle ergometer	5 min warm-up (40%–50% HRR), 20 min steady-state (60%–70% HRR), 5 min cooldown (40%–50% HRR)
Progressive Aerobic	15	Cycle ergometer	3 min stages at: 30%, 40%, 50%, 60%, 40% HRR
Resistance, Lower	25	Cables, resistance bands, body weight	3 sets (1 warm-up) of 10–12 repetitions
			Exercises: Hip raise, leg press, ankle pump, leg curls
Resistance, Upper	25	Cables, resistance bands, body weight	3 sets (1 warm-up) of 10–12 repetitions
			Exercises: External shoulder rotation, chest fly, lateral pull-down, dead bug

HRR, heart rate reserve.