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Table 1 High-intensity interval training program

From: Irisin interaction with adipose tissue secretions by exercise training and flaxseed oil supplement

Steps Warm-up Three alternates Cool-down
High-intensity intermittent Low-intensity intermittent
Time (Minute) 6 Min 4 Min 2 Min 6 Min
Intensity (Vo2max) 50 to 60% 90 to 100% 50 to 60% 50 to 60%
First & second week (m/min) 18–22 32–36 18–22 18–22
Third & fourth week (m/min) 23–27 41–46 23–27 23–27
Fifth & sixth week (m/min) 27–32 48–54 27–32 27–32
Seventh & eighth week (m/min) 30–36 54–60 30–36 30–36
Ninth & tenth week (m/min) 35–41 62–69 35–41 35–41