TABLE 1.
Warm up | Aerobic exercise | Resistance exercise | Cool down | |
Phase 1 |
Activity: Neck flexion and rotation, chest expansion, waist rotation, air Squat, ankle activity Duration: 5min Reps: 4 × 8 beats |
Activity: Twelve types of Yijinjing exercise Duration: 28 min Reps: twice Intensity: THR Interval: 60 s |
Activity: Five types of elastic band exercise Duration: 12 min Reps: twice Intensity: THR Interval: 60s |
Activity: stretch-neck/shoulder/chest/waist/arm/ leg/ankle Duration: 5min Reps: 4 × 8 beats |
Phase 2 |
Activity: As in phase 1 Duration: 5 min |
Activity and Intensity: As in phase 1 Duration: 39 min Reps: 3 times Interval: 30 s |
Activity and Intensity: As in phase 1 Duration: 18 min Reps: 3 times Interval: 30 s |
As in phase 1 |
Phase 3 |
Activity: As in phase 2 Duration: 5 min |
Activity, Duration, Reps, Intensity, and Interval: As in phase 2 |
Activity, Intensity and Interval: As in phase 2 Duration: 24 min Reps: 4 times |
As in phase 2 |
THR, target heart rate; s, second; min, minute; Reps, repetitions.