Table 3 Guidelines for training the cardiovascular system, muscle strength and muscle endurance

Frequency

3–5 sessions

2–3 sessions

2–3 sessions

Intensity

40–85% of VO2max

Between ventilatory thresholds

80% of 1 repetition maximum (RM)

60% of 1RM

Time

20–60 min continuous or 30–40 min discontinuous high intensity

1–8 repetitions

2–3 sets

12–25 repetitions

2–3 sets

Type

Large muscle groups

Fast concentric for power

Slow eccentric for strength

Concentric or eccentric