Kardio og vekttrening, såvidt jeg har fått med meg.
Exercise. The exercise intervention included three components. First, subjects walked outdoors at a pace of 4.8-6.4 km/h, 7 d/wk, between 1330 and 1430 h. Second, subjects performed aerobic exercise as walking on a treadmill or cycling a stationary bicycle (on alternating days), 5 d/wk, between 0900 and 1130 h. To meet the prescribed exercise energy expenditure of 1.25 MJ/session, duration of exercise was altered while maintaining intensity at 70% of maximal oxygen consumption (O2max) for treadmill walking and 65% O2max for cycling. The duration of treadmill sessions ranged from 30 to 40 min, and the cycling sessions ranged from 40 to 54 min. Heart rate was monitored continuously during each workout. Energy expenditure was estimated from heart rate using previously determined regression equations of heart rate versus energy expenditure for walking and cycling that had been obtained at the beginning of each experimental period. For the third component, subjects completed a weight lifting circuit using a universal machine, 3 d/wk, between 0900 and 1130 h. The exercises included sets of 8 repetitions of leg press, leg extension, leg flexion, chest press, triceps pull and biceps curl. The weight training program was designed to gradually increase, on a weekly basis, first the number of sets completed, then the amount of weight lifted. Thus, in the first week, subjects completed 2 sets of 8 repetitions, lifting 60% of their 1 repetition maximum (1-RM) for each exercise. In the second week, subjects were encouraged to try a third set of each exercise, so by the third week, all women completed 3 sets at 60% of 1-RM. In the fourth week, the amount of weight lifted for each exercise was increased to 65% of 1-RM and the number of sets was adjusted back to 2. Training progressed in this pattern so that by the end of the first experimental period they were completing 3 sets, lifting 65% of their initial 1-RM, and by the end of the second experimental period they had progressed to 3 sets, lifting 75% of their initial 1-RM, which was equivalent to an average of 67 ± 1% of their final 1-RM.
Det står kanskje noe mer i artikkelen.
