Exercise Type | Intensity/Frequency/Duration |
Aerobic ability Large-muscle activities (e.g., walking, stationary cycle, functional activities from a seated position) | 55% - 80% of maximal heart rate (11 - 14 RPE) 3 days/week 40 minutes/session |
Strength Resistance exercises with free weights, elastic bands, etc.—circuit training—functional mobility | 1 - 3 set(s) of 10 - 15 repetitions for 8 - 10 exercises involving the major muscle groups 2 days/week |
Flexibility Stretching (torso, upper and lower limbs) | 2 days/week Duration of each stretch: 10 - 30 sec. |
Neuromuscular coordination Balance and coordination exercises | 2 days/week 20 minutes/session |