Table 5 Recommended exercises for men in three categories of healthy, osteopenia and OP.
Number | age | Length | Intervention | T-score range |
|---|---|---|---|---|
1 | 35–50 | 6 months 2–3/week | Resistance training with intensity of 80–75% 1RM, aerobic training with 75% intensity of reserve heart rate, HIIT training, BFR moderate-intensity resistance training, HIT training, jumping training | Healthy (T-score > − 1.0) |
2 | 51–65 | 8 months 2–3/week | Resistance training with 65% intensity 1RM, balance training, brisk walking and reaction training, training with TRX at 5 Likert scale | |
3 | Over 66 | 12 months 2–3/week | Whole-body vibration, cycling, resistance training with 60% intensity 1RM, aerobic training with 60% intensity of heart rate reserve, balance exercises + flexibility + reaction | |
4 | 35–50 | 12 months 2–3/week | Resistance training with 70% intensity 1RM, medium intensity aerobic training with up to 70% reserve heart rate, cycling, training with TRX at 4 Likert scales, agility and reaction speed training, HIIT training | Osteopenia (T-score − 1.5 to − 2.5) |
5 | 51–65 | 12 months 2–3/week | Resistance training with 65% intensity 1RM Aerobic exercises with 65% intensity of heart rate reserve, balance exercises, brisk walking | |
6 | Over 66 | 12 months 2–3/week | Cycling, balance exercises, brisk walking, whole- body vibration, aerobic exercises with 60% reserve heart rate, and water training, resistance exercises with 60% 1RM intensity | |
7 | 35–50 | 12 months 2–3/week | Medium intensity combined exercises (including walking, running, balance and flexibility), cycling, resistance training with 60% intensity 1RM aerobic training with 60% reserve heart rate, training with TRX at 3 Likert scale level | Osteoporosis (T-score ≤ − 2.5) |
8 | 51–65 | 12 months 2–3/week | Water training with an average intensity of 55% of the reserve heart rate, resistance training with an intensity of 55% 1RM Aerobic training with an intensity of 60% of the reserve heart rate | |
9 | Over 66 | 12 months 2–3/week | Aerobic exercise with 50% reserve heart rate, water exercise with 50% reserve heart rate, gentle walking, whole-body vibration, balance and flexibility exercises), functional exercises |
