Table 1 12-week progressive exercise program design (HRR: Heart Rate Reserve).

From: Effects of a combined training program on lipid metabolism metabolic syndrome and physical fitness in perimenopausal Chinese female teachers

Phase

Aerobic component

Resistance component

Intensity

Weeks 1–3

Brisk walking (10 min)

Plank (2 × 60 s), V-situp (10 reps), Squat (10 reps), Lunge (10 reps)

40–50% HRR

Weeks 4–6

Brisk walking (10 min)

Plank (2 × 60 s), V-situp (15 reps), Squat (15 reps), Lunge (15 reps)

50–60% HRR

Weeks 7–9

Brisk walking (10 min)

Plank (2 × 75 s), V-situp (20 reps), Squat (20 reps), Lunge (20 reps)

60–70% HRR

Weeks 10–12

Brisk walking (10 min)

Plank (2 × 90 s), V-situp (25 reps), Squat (25 reps), Lunge (25 reps)

70–80% HRR

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