Table 1.

Exercise training program for 12 weeks (3 times/week).

Order	Time (min)	Contents	Duration (weeks)	Intensity
Warm-up	10′	Dynamic stretching	1–12	<RPE 5
Resistance exercise	30′	Body-weight training 1. Sit-to-stand 2. Body twist 3. Push-up against the wall 4. Sit and lift legs 5. Bridge exercise 6. Y raise 7. Knee extension 8. Back extension	1–4	RPE 5–6 8 reps each
		TheraBand exercises 1. Chest press 2. Bicep curl 3. Tricep extension 4. Side lateral raise 5. Front raise 6. Shoulder blade squeeze 7. Crunch 8. Trunk rotation 9. Squat 10. Leg press 11. Knee extension 12. Hip abduction	5–8	RPE 5–6 10 reps each
			9–12	RPE 5–6 12 reps each
Circuit training	10′	1. Chest press 2. Front raise 3. Squat 4. Crunch	1–12	RPE 7–8
Cool-down	10′	Static stretching	1–12	<RPE 5

RPE, rating of perceived exertion scale.