Home-based exercise program (20-weeks period).

Training period 1 Training period 2 Training period 3 Training period 4 Training period 5
Mesocycle 1 Mesocycle 2 Mesocycle 3 Mesocycle 4 Mesocycle 5
W 1 W 2 W 3 W 4 W 5 W 6 W 7 W 8 W 9 W 10 W 11 W 12 W 13 W 14 W 15 W 16 W 17 W 18 W 19 W 20
Int
50-60		 Int
50-60		 Int
55-65		 Int
55-65		 Int
60-70		 Int
60-70		 Int
65-75		 Int
65-75		 Int
70-80		 Int
70-80		 Int
75-85		 Int
75-85		 Int
75-85		 Int
75-85		 Int
75-85		 Int
75-85		 Int
75-85		 Int
75-85		 Int
75-85		 Int
75-85
Warm-up: mobility; walking at different intensities; low intensities exercises (5-15min).
Strength training: calisthenics exercises; resistance exercises with elastic bands. We focused on large muscle groups and antigravity muscle groups (2-3 sets of 8-15 repetitions; 10-20min).
Endurance training: jogging, running, stepping, fit ball exercise (10-60 min).
Propioception training: movements in diverse directions and on different surfaces; comparison eyes open/eyes close; single leg static balance, tandem and semi tandem positions (10-30 min)
Cool-down: Stretching, joint mobility and body awareness work (5-15 min)

W: week; Int: Intensity (%); T: test; TR: test result; Ss: supervised sessions; Hs: Home sessions; HIIT: High Intensity Interval Training; Min: minute; rec: recuperation; rep: repetition.