Table 1 Training program for the strength training group
Strength Training | Warm-up (10′) | Exercises (40′): 3–4 sets with 10–12 repetitions per set | Cool-down (10′) |
|---|---|---|---|
Part I (week 1–2) To strengthen body slowly and gently using only own body weight | light walking and stretching | Six exercises: squats, wall push-ups, toe stands, finger marching, pelvic tilt, floor back extension | light walking and stretching |
Part II (week 3–6) To strengthen body slowly and gently, using own body weight and light dumbbells | light walking and stretching | Eight exercises: squats, wall push-ups, toe stands, finger marching, pelvic tilt, floor back extension, biceps curl, overhead press | light walking and stretching |
Part III (week 7–10) To increase exercise to 10, and add adjustable ankle weights | light walking and stretching | Ten exercises: squats, wall push-ups, toe stands, finger marching, pelvic tilt, floor back extension, biceps curl, overhead press, knee extension, knee curl | light walking and stretching |
Part IV (week 11–16) To increase exercise to 12, with less resting time between sets | light walking and stretching | Twelve Exercises: squats, wall push-ups, toe stands, finger marching, pelvic tilt, floor back extension, biceps curl, overhead press, knee extension, knee curl, step-ups, side hip raise | light walking and stretching |