Workout Program 101

■Overview

• Training interval:
  • Regular intervals: 24-48 hours
  • Extensive intervals: 72 hours if myalgia persists
• Training hours:
  1. Warm-up: 6 km/h treadmill for 5 min
  2. Main menu: 60-90 min at most
  3. Stretch: basic seven as needed
• The number of sets:
  • Body-weight training: 3 set
  • Weight lifts: warm-up + 2 set
• Set interval:
  • Smaller muscle: at least 2-3 min
  • Larger muscle: at least 4-5 min
• Recovery time:
  • Sleep at least 7 hours per night
  • Or skip exercising

Ribeiro, et al., (2017)

Measure the intervals with a stopwatch to take enough rest.