Table 6 Recommended exercises for women in the three categories of healthy, osteopenia and OP.
Number | age | Length | Intervention | T-score range |
|---|---|---|---|---|
1 | 35–50 | 8 months 2–3/week | Agility training, HIIT, resistance training with the intensity of 80–75% 1RM, aerobic training with 75% intensity of heart rate reserve, HIT training, jumping training, training with TRX at 4 Likert scale level, reaction speed training | Healthy (T-score > − 1.0) |
2 | 51–65 | 12 months 2–3/week | Water preparation exercises with 70% reserve heart rate, resistance exercises with 70% 1RM intensity, aerobic exercises with 70% reserve heart rate, cycling, fast walking | |
3 | Over 66 | 12 months 2–3/week | Water aerobic exercise with 65% reserve heart rate, balance and flexibility exercises + full body vibration, fast walking, exercises with TRX at 3 Likert scale | |
4 | 35–50 | 12 months 2–3/week | Aerobics + Pilates + Whole Body Vibration, Aerobic Exercises in Water with 65% Reserve Heart Rate Intensity, Medium Intensity Combined Exercises (Including Running, Balance and Flexibility), 1RM 65% Resistance Exercises, 4 Likert Level TRX Exercises | Osteopenia (T-score − 1.5 to − 2.5) |
5 | 51–65 | 12 months 2–3/week | Water training with 60% reserve heart rate, resistance training with 65% 1RM intensity, cycling, balance, and flexibility training | |
6 | Over 66 | 12 months 2–3/week | Exercise in water with 55% reserve heart rate, balance and flexibility exercises + whole-body vibration, brisk walking, exercises with TRX at level 2 Likert scale | |
7 | 35–50 | 12 months 2–3/week | Pilates + Aerobics + whole-body vibration, aerobic exercise in the water with 60% reserve heart rate, combination exercises (including running, balance, and flexibility and 60% reserve exercise), resistance training with 60% RR intensity | Osteoporosis (T-score ≤ − 2.5) |
8 | 51–65 | 12 months 2–3/week | Water training with 55% reserve heart rate, brisk walking, training with TRX at level 2 Likert scale, resistance training with 55% intensity 1RM | |
9 | Over 66 | 12 months 2–3/week | Hydrotherapy exercises with TRX level 1 Likert scale, brisk walking, functional exercises with 50% intensity of heart rate Save reaction exercises |
