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