| Training mode | Duration | Frequency | Intensity | Type |
| Aerobic (with warm-up and cool-down) | Initial: 20minutes Final: 40 minutes | Twice a week | Initial: 40% - 50% of heart rate reserve Final: 50% - 60% of heart rate reserve | Walking On teadmill |
| Resistance (after stretching) | Initial: 10 minutes Final: 20 minutes | Twice a week | 30% - 40% of 1-repetition maximum 1 set 8 - 12 repetitions 8 muscle groups | Using dumbbells and elastic bands |
| Stretching (after aerobic and resistance part) | 5 minutes in total 2 × 30 - 60 sec stretches | Twice a week | Stretch to a point of feeling tightness or slight discomfort | Static flexibility |