Endurance training:
For endurance training, light to moderate loads (40-60% of 1 RM) with high repetitions (>15) using short rest periods (<90 seconds) is recommended.
Resistance training programs should be individualized:
All recommendations are dependent and should be tailored to an individual’s needs, goals, training status and physical capacity.
Types of resistance exercises:
Emphasis should be placed on multiple-joint exercises involving the total body.
Local muscular endurance training:
For local muscular endurance training, it is recommended that light to moderate loads (40-60% of 1 RM) be performed for high repetitions (>15) using short rest periods (<90 s).