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Table 1 Exercise protocol

From: Elastic band resistance training increases adropin and ameliorates some cardiometabolic risk factors in elderly women: A quasi-experimental study

 

TheraBand colors

Exercise loading

Weeks

Yellow

Red

Green

Blue

Black

Repetitions

Sets

RPEa

1

X

    

8–10

1–2

12–14

2

X

    

8–10

2–3

12–14

3

X

    

10–12

2–3

12–14

4

X

    

10–12

3

12–14

5

 

X

   

8–10

3

12–14

6

 

X

   

10–12

3

12–14

7

  

X

  

8–10

3

12–14

8

  

X

  

10–12

3

12–14

9

   

X

 

8–10

3

12–14

10

   

X

 

10–12

3

12–14

11

    

X

8–10

3

12–14

12

    

X

10–12

3

12–14

  1. X = the used TheraBand color
  2. a Ratings of perceived exertion according to the Borg scale