| | Period | Description | Movements and Execution |
| | Introduction to exercise hall, 2 weeks | Group training, weeks 1 and 2
(i) 10 min warm-up
(ii) 20 min balance and agility exercises
(iii) 20 min muscle strength, flexibility, and mobility exercises
(iv) 10 min stretching | Warm-up and balance training in standing position
Strength and mobility while training partly while sitting on a chair
Stretching while sitting on a chair | | I period: exercise hall, 5 weeks | Group training, weeks 3, 5, and 7
(i) 10 min warm-up
(ii) 20 min balance and agility exercises
(iii) 20 min muscle strength, flexibility, and mobility exercises
(iv) 10 min stretching
Circuit training, weeks 4 and 6:
8 movements, 1 min work, 1 min rest, 2 rounds
(i) 10 min warm-up
(ii) 40 min balance, agility, mobility, and muscle strengthening
(iii) 10 min stretching | Balance and mobility:
(i) Reducing base of support using different foot positions in standing
(ii) Swaying, reaching out in different directions
(iii) Changing directions and speed during walking, multidirectional stepping patterns
(iv) Stepping over obstacles and using different surfaces for walking and stepping
Muscle strength:
(i) Knee extension in sitting position and flexion in standing position
(ii) Hip abduction, flexion, and extension in standing position
(iii) Sit to stand, squats, and heel raises (with or without support of a chair)
(iv) Step board exercises with varying height
(v) Trunk flexion and extension in sitting position
(vi) Body weight, resistance bands, or ankle weights for resistance
Flexibility and joint mobility:
(i) Hip area, spine, upper limbs, and shoulder-neck region |
| | Introduction to gym II period: in the gym, 4 weeks | Introduction, week 8
Circuit training in pairs, weeks 9–12
(i) 10–15 min warm-up emphasizing balance and mobility exercises
(ii) 40 min training especially for the lower limbs
(iii) 5–10 min stretching
(iv) 6–8 exercises, 10–12 repetitions, 2 sets with 2 min rest
(v) First 4 weeks, progression from the level 30% 1RM to 60% 1RM: target 60–65% 1RM
(vi) Weekly 5–10% increase in resistance, accompanied by reduction in the number of repetitions | Flexibility and joint mobility:
(i) Leg press
(ii) Hip abduction
(iii) Standing up from the chair (using a weight vest)
(iv) Hip extension
(v) Hip flexion
(vi) Hip rotation
(vii) Heel rise with a weight vest
(viii) Back extension
(ix) One limb chest press with body rotation
(x) Rowing, sawing
(xi) Squatting with pulley weights |
|
|
