| Decrease sedentary behavior – LR: IIb, LE: B |
| Stand for 5 minutes for every 30 minutes sitting down. |
| Recommended physical activity at population level – LR: I, LE: A |
| Perform at least 150 minutes of moderate physical activity per week |
| Physical training – aerobics supplemented with resistance training – LR: I, LE: A |
| Prescription of aerobic training – mandatory |
| Various modalities: walking, running, dancing and swimming, among others. |
| Frequency: 3 to 5 times per week (more often is better) |
| Duration: 30 to 60 minutes per session (longer is better) |
| Moderate intensity defined by: |
| 1) Highest intensity still able to have a conversation (without panting) |
| 2) Feeling “slightly tired” to “tired” (11 to 13 in the Borg scale) |
|
3) Keep heart rate (HR) during training in the following range: HRtraining = (HRmax – HRrest) x % + HRrest Where:
HRmax:
obtained either on a maximum exercise test, using the regular medications, or by calculating maximum HR estimated for age (220 - age). The formula may not be used with hypertensive patients suffering from heart disease, taking beta-blockers or taking dihydropyridine calcium channel blockers.
HRrest:
measured after 5-minute rest lying down.
%
: use 40% as lower threshold and 60% as upper threshold.
|
| Prescription of endurance training – complementary |
| 2 to 3 times a week |
| 8 to 10 exercises for the major muscle groups, prioritizing unilateral execution, when possible |
| 1 to 3 sets |
| 10 to 15 repetitions up to moderate fatigue (repetition with decreased motion speed) – approximately 60% of 1RM |
| Long passive pauses – 90 to 120 s |
