Table 2.
High intensity circuit training (HICT) Protocol
| Week | High intensity circuit training protocol | ||||
|---|---|---|---|---|---|
| Weekly frequency | Intensity of each session | During each HICT (8 stations; 30 s) |
Weekly volume | Volume of each session | |
| First | 3 |
Max exertion at 30” HR > 80% MHR |
14 min Rest: 60” |
3 HICT |
1 HICT 14 min |
| Second | 3 |
Max exertion at 30” HR > 80% MHR |
10 min Rest: 45” |
3 HICT |
1 HICT 10 min |
| Third | 3 |
Max exertion at 30” HR > 80% MHR |
8 min Rest: 30” |
6 HICT |
2 HICT 8 min |
| Fourth | 3 |
Max exertion at 30” HR > 85% MHR |
8 min Rest: 30” |
6 HICT |
2 HICT 16 min |
| Fifth | 3 |
Max exertion at 30” HR > 85% MHR |
8 min Rest: 30” |
9 HICT |
3 HICT 24 min |
| Sixth | 3 |
Max exertion at 30” HR > 85% MHR |
8 min Rest: 30” |
9 HICT |
3 HICT 24 min |
| Seventh | 3 |
Max exertion at 30” HR > 85% MHR |
8 min Rest: 30” |
12 HICT |
4 HICT 32 min |
| Eight | 3 |
Max exertion at 30” HR > 85% MHR |
8 min Rest: 30” |
12 HICT |
4 HICT 32 min |
After the start command, exercise of each station was performed with maximum effort for 30 s (Borg scale greater than 16 and heart rate (HR) more than 80–85% maximum heart rate (MHR); Participants walked as active resting between each station. When all participants performed all stations once, it was considered one round on the first week, two rounds (30 s activity, with 45 s resting between each station), on the second week, three rounds (each station; 30 s activity, with 30 s resting between each station) on the third, fourth, fifth, sixth, seventh and eighth weeks