Effect of Two Years of Resistance Training in Cardiac Function in Older Women: a Randomized Controlled Trial

"Resistance training program. The RT program was performed over 48 weeks, three times per week (Mondays, Wednesdays, and Fridays), during the morning, in the University fitness facility. Participants were personally supervised by Physical Education professionals (1-2 supervisors per exercise) with substantial RT experience to ensure consistent and safe exercise performance.~Participants performed four exercises for the trunk and upper limbs and four exercises for the lower limbs in three sets of 8-12 repetitions. T Rest intervals were 1-2 and 2-3 min between sets and exercises. The training load was individually adjusted for each exercise weekly, according to the number of repetitions performed during the last training session, to ensure that the subjects kept performing at the ideal intensity for the repetition zone. In these situations, training loads were increased by 2-5% for upper-limb exercises and 5-10% for lower-limb exercises."