Table 2.

Gradual increase of loading parameters during the serial and integrated combined training programs.

	Weeks
	1–3	4–5	6–8	9–12
Serial Combined Training
Aerobic training (walking)
Intensity (% HRmax)	65–72%	70–75%	70–80%	75–80%
Duration (min)	21	30	30	39
Strength training (body weight exercises)
Sets	2	3	3	4
Reps/set	8–10	10	12	12
Rest time/set (s)	40–60	40–60	40–60	40–60
Integrated Combined Training
Aerobic training (walking)
Intensity (% HRmax)	64–73%	70–76%	70–80%	74–80%
Duration (set × time)	7 × 3 min	10 × 3 min	10 × 3 min	13 × 3 min
Strength training (body weight exercises)
Sets	2	3	3	4
Reps/set	8–10	10	12	12
Rest time/set (s)	Non-applicable

% HR_max: percentage of the age-predicted maximum heart rate as recorded during the training program by the Polar RS400 heart rate monitor.