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 |