Overview of the two training interventions
| HRT | MIT | |
|---|---|---|
| Exercises | Leg-press, chest-press, knee-extensions, low rowing, leg-curl, ankle plantar flexion, hip-abduction. Abdominal crunches and lower back exercises* | Squats, push-ups, seated knee-extensions, seated low rowing, standing hip-abduction and hip-extension, heel raises. Abdominal crunches and lower back exercises* |
| Equipment | Exercise machines (Technogym, Cesena, Italy) | Elastic exercise bands, 30 and 90 cm loops (Thera Band, Akron, Ohio, USA). Own body weight. |
| Intensity | 6–12 rep (∼70–85% of 1RM†) | 10–18 rep (∼50–60% of 1RM†) |
| Rest between sets | 1–2 min | Circuit training: All exercises are performed once and the ‘circuit’ is repeated three times. No rest between exercises |
| Contraction velocity | 2 s concentric, 2 s eccentric | 2 s concentric 2 s eccentric except for push-ups, squats and heel raises that are 1 s concentric and 3 s eccentric |
| Acclimatisation | 6–8 weeks Week 1: 1 set of 15 rep Week 2: 2 sets of 15 rep Week 3–8: 3 sets of 15 rep | 6–8 weeks Week 1: 1 round of 10 rep Week 2: 2 rounds of 10 rep Week 3–8: 3 rounds of 10–18 rep |
| Progression | From week 7–9: Periodisation regimen: 2 weeks of 3×12 rep (∼70% 1RM) 2 weeks of 3×10 rep (∼75% 1RM) 2 weeks of 3×8 rep (∼80% 1RM) 2 weeks of 3×6 rep (∼85% 1RM) 1 week of restitution The period is repeated. Training load is increased when the individual can do more repetitions than the number specified in the training protocol above | From week 7–9: 3 rounds of 10–18 rep. A gradual increase from 3 rounds of 10 to 3 rounds of 18 rep. The last rep should feel exhaustive. Training load increases by using a stronger elastic band (red → green → blue → black → silver → gold) except for (1) push-ups where load increases by gradually decreasing the angle of the body relative to the floor, (2) squats where load increases by putting one foot on a stool (5–10 cm high) and thereby gradually loading the foot on the floor more and (3) heel raises where load increases by changing from a bilateral to unilateral performance and finally by using weight vests (adding 5–10% of the body weight) in (1), (2) and (3). |
| Organisation | Groups of 4 | Groups of 8 |
| Location | Private fitness centre (paid by the project) | Hospital once a week At home two times a week |
| Supervision | Three times weekly | Once a week At home two times a week. |
*Abdominal crunches and lower back exercises are included in the training programme to strengthen the core region. Three sets of 15 repetitions are performed at the end of each training session. They do not follow the periodisation regimen, but difficulty is continuously adjusted by skilled physical trainers.
†A 1RM test is not performed but relative intensity in % 1RM is estimated according to Brzycki.69 Participants are told that the last repetitions should feel exhaustive.
HRT, heavy resistance training; MIT, moderate intensity training; Rep, repetitions; RM, repetition maximum; S, seconds.