Table 3 Proposed exercises sets, repetitions (Reps) and intensity (Intst) of progression of each program of the VIVIFRAIL© multicomponent exercise methodology
Program A | Program B | Program C 1 and C2 | Program D | |||
|---|---|---|---|---|---|---|
Resistance training | Sets / Reps | Week 1–2: 2 sets / 10 reps Week 3–4: 2 sets / 10 reps Week 5–6: 2 sets / 10 reps Week 7–8 2 sets / 10 reps Week 9–10: 2 sets / 10 reps Week 11–12: 2 sets / 10 reps | Week 1–2: 2 sets / 10 reps Week 3–4: 2 sets / 12–15 reps Week 5–6: 3 sets / 12 reps Week 7–8 2 sets / 10 reps Week 9–10: 2 sets / 12–15 reps Week 11–12: 3 sets / 12–15 reps | |||
Intst | Determine the weight that allows to do the exercise properly without stopping yet makes feel as though they have made an effort by the end: Week 1–6: 30 times Week 6–12: 20 times | |||||
Cardiovascular training | Sets / Reps | Time walking / rest / times Week 1–4: 5–10s / 10s / 5–7 Week 5–6: 10–15 s / 20s / 5–7 Week 7–8: 15–30s /20s / 5–10 Week 9–10: 30–45 s / 20s / 5–10 Week 11–12: 45–60s /20s/12–15 | Time walking / rest / times Week 1–4: 20s / 10s / 5–7 Week 5–6: 20–25 s / 20s / 5–7 Week 7–8: 25–35 s /20s / 5 Week 9–10: 45 s / 20s / 5 Week 11–12: 50–70s /20s/12–15 | Time walking / rest / times | Time walking / rest / times Week 1–2: 15 min / 30s / 2 Week 3–4: 15 min / 30s / 3 Week 5–6: 20 min / 30s / 2 + 15 min Week 7–8: 30-35 min /30s / 2 Week 9–10: 50–70 min Week 11–12: 50–70 min | |
C1 | Week 1–2: 3-5 min / 30s / 2 Week 3–4: 5 min / 30s / 2 Week 5–6: 5 min / 30s / 3 Week 7–8: 5-7 min /30s / 3 Week 9–10: 7–12 min Week 11–12: 12–20 min | |||||
C2 | Week 1–2: 8-10 min / 30s / 2 Week 3–4: 10 min / 30s / 2 Week 5–6: 5-10 min / 30s / 3 Week 7–8: 15-25 min Week 9–10: 25–30 min Week 11–12: 30–40 min | |||||
Intst | Usual walking pace | |||||
Balance training | Sets / Reps | Remain in the same position, and do 2–3 times with each leg, counting to: Week 1–2: 5–10 Week 3–4: 10 Week 5–6: 15 Week 7–8: 20 Week 9–10: 25 Week 11–12: 30 | Remain in the same position and do 2–3 times with each leg, counting to: Week 1–2: 10 Week 3–4: 15 Week 5–6: 20 Week 7–12: 30 + Walk 10 steps/ 2 times + Walk in a relaxed way and step over 5 obstacles / 8 times | Remain in the same position counting to: Week 1–2: 10 Week 3–4: 15 Week 5–6: 20 Week 7–12: 30 These exercises will be done 2 times with each leg, followed by: Walk 10 steps/ 2 times + Walk in a relaxed way and step over 5 obstacles / 8 times | ||
Flexibility | Intst | -Change the position of the arms; -Cross your arms - Use of different surfaces - Eyes closed. | ||||
Sets / Reps | Week 1–6: 2 sets of 3 reps Week 7–12: 3 sets of 3 reps | |||||
Intst | Remain in the same position for 10–12 s | |||||