Table 1. Training Program. Data are presented as mean ± standard deviation. Week Walking Stair climbing Frequency Type Intensity Duration (steps) 1 Continuous Exercise RPE: 13 20 min / day 25 steps / day 3 days / wk 2 RPE: 13 25 min / day 30 steps / day 3 days / wk 3 55-60% HRR 30 min / day 35 steps / day 3 days / wk 4 55-60% HRR 35 min / day 40 steps / day 4 days / wk 5 55-60% HRR 40 min / day 45 steps / day 4 days / wk 6 55-60% HRR 40 min / day 50 steps / day 4 days / wk 7 55-60% HRR 45 min / day 55 steps / day 5 days / wk 8 55-60% HRR 45 min / day 60 steps / day 5 days / wk 9 Interval Exercise 3 min (65-75% HRR) 2 min (Self-selected pace) 5 sets / day 65 steps / day 4-5 days / wk 10 3 min (65-75% HRR) 2 min (Self-selected pace) 6 sets / day 70 steps / day 4-5 days / wk 11 3 min (65-75% HRR) 2 min (Self-selected pace) 7 sets / day 75 steps / day 4-5 days / wk 12 3 min (65-75% HRR) 2 min (Self-selected pace) 8 sets / day 80 steps / day 4-5 days / wk 13 3 min (65-75% HRR) 2 min (Self-selected pace) 8 sets / day 85 steps / day 4-5 days / wk 14 3 min (65-75% HRR) 2 min (Self-selected pace) 8 sets / day 90 steps / day 4-5 days / wk 15 3 min (65-80% HRR) 2 min (Self-selected pace) 8 sets / day 95 steps / day 4-5 days / wk 16 3 min (65-80% HRR) 2 min (Self-selected pace) 8 sets / day 100 steps / day 4-5 days / wk 17 3 min (65-80% HRR) 2 min (Self-selected pace) 8 sets / day 100 steps / day 4-5 days / wk RPE; ratings of perceived exertion, HRR; heart rate reserve