Mechanisms and Functional Outcomes of Exercise Progression Models in the Elderly

The RSTS protocol was designed to focus on specific peripheral muscle groups without imposing a significant cardiorespiratory strain. Each exercise involved contractions with moderate load but with an extended duration of up to six minutes. Eight specific exercises were performed to target all major muscle groups and enable the routine to be completed within 60 minutes including warm-up, rest periods and stretching between exercises, and cool down exercises.

Whole-body aerobic exercise at \>50% of heart rate reserve (HRR) for 45 minutes, three days per week.