HIGH INTENSITY FUNCTIONAL INTERVAL TRAINING FOR OLDER ADULTS
A Thesis Submitted to the College of
Graduate and Postdoctoral Studies
In Partial Fulfillment of the Requirements
For the Degree of Master of Sciences
In the College of Medicine
University of Saskatchewan
Saskatoon
By
Evelyn T. Pata
© Copyright Evelyn T. Pata (January, 2017). All rights reserved
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APPENDIX 4
PROGRAM OUTLINE
HIGH INTENSITY FUNCTIONAL INTERVAL TRAINING
Week Monday Wednesday Friday
In 75 sec. complete; In 75 sec. complete; In 75 sec. complete;
1
A1. 6 Back squats A1. 6 Bench press A1. 6 Deadlift
A2. 12 Dumbbell press A2. 12 Dumbbell bent-over rows A2. 12 Dumbbell press
A3. 10 – 15 lbs. D-ball slams A3. Gym length sprints for the A3. Double rope undulations
for the remainder of 75 remainder of 75 sec. for the remainder of 75 sec.
sec.
Rest for 3 mins & 45 sec. Rest for 3 mins & 45 sec. Rest for 3 mins & 45 sec.
Every 5 min x 6 rounds Every 5 min x 6 rounds Every 5 min x 6 rounds
In 75 sec. complete; In 75 sec. complete; In 75 sec. complete;
2
A1. 6 Back squats A1. 6 Press A1. 6 Deadlifts
A2. 12 Dumbbell press A2. 12 Pull-ups or ring rows A2. 12 Dumbbell bench press
A3. Gym length sprints for the A3. Low box step-ups for the A3. Row for the remainder of
remainder of 75 sec. remainder of 75 sec. 75 sec.
Rest for 3 mins & 45 sec. Rest for 3 mins & 45 sec. Rest for 3 mins & 45 sec.
Every 5 min x 6 rounds Every 5 min x 6 rounds Every 5 min x 6 rounds
In 75 sec. complete; In 75 sec. complete; In 75 sec. complete;
3
A1. 6 Back squats A1. 6 Bench press A1. 6 Deadlift
A2. 12 Dumbbell press A2. 12 Dumbbell bent-over rows A2. 12 Dumbbell press
A3. 10 – 15 lbs. D-ball slams A3. Gym length sprints for the A3. Double rope undulations
for the remainder of 75 remainder of 75 sec. for the remainder of 75 sec.
sec.
Rest for 3 mins & 45 sec. Rest for 3 mins & 45 sec. Rest for 3 mins & 45 sec.
Every 5 min x 6 rounds Every 5 min x 6 rounds Every 5 min x 6 rounds
97
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In 75 sec. complete; In 75 sec. complete; In 75 sec. complete;
4
A1. 6 Back squats A1. 6 Press A1. 6 Deadlifts
A2. 12 Dumbbell press A2. 12 Pull-ups or ring rows A2. 12 Dumbbell bench press
A3. Gym length sprints for the A3. Low box step-ups for the A3. Row for the remainder of
remainder of 75 sec. remainder of 75 sec. 75 sec.
Rest for 3 mins & 45 sec. Rest for 3 mins & 45 sec. Rest for 3 mins & 45 sec.
Every 5 min x 6 rounds Every 5 min x 6 rounds Every 5 min x 6 rounds
In 75 sec. complete; In 75 sec. complete; In 75 sec. complete;
5
A1. 6 Back squats A1. 6 Bench press A1. 6 Deadlift
A2. 12 Dumbbell press A2. 12 Dumbbell bent-over rows A2. 12 Dumbbell press
A3. 10 – 15 lbs. D-ball slams A3. Gym length sprints for the A3. Double rope undulations
for the remainder of 75 remainder of 75 sec. for the remainder of 75 sec.
sec.
Rest for 3 mins & 45 sec. Rest for 3 mins & 45 sec. Rest for 3 mins & 45 sec.
Every 5 min x 6 rounds Every 5 min x 6 rounds Every 5 min x 6 rounds
In 75 sec. complete; In 75 sec. complete; In 75 sec. complete;
6
A1. 6 Back squats A1. 6 Press A1. 6 Deadlifts
A2. 12 Dumbbell press A2. 12 Pull-ups or ring rows A2. 12 Dumbbell bench press
A3. Gym length sprints for the A3. Low box step-ups for the A3. Row for the remainder of
remainder of 75 sec. remainder of 75 sec. 75 sec.
Rest for 3 mins & 45 sec. Rest for 3 mins & 45 sec. Rest for 3 mins & 45 sec.
Every 5 min x 6 rounds Every 5 min x 6 rounds Every 5 min x 6 rounds
98
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APPENDIX 5
PROGRAM OUTLINE
HIGH INTENSITY RESISTANCE TRAINING
Week Monday Wednesday Friday
Perform; Perform; Perform;
1
A1. 6 Back squats A1. 6 Bench press A1. 6 Deadlift
Rest for 30 secs. Rest for 30 secs. Rest for 30 secs.
A2. 12 Dumbbell press A2. 12 Dumbbell bent-over rows A2. 12 Dumbbell press
Rest for the remainder of the 5 Rest for the remainder of the 5 Rest for the remainder of the 5
mins mins mins
Every 5 min x 6 rounds Every 5 min x 6 rounds Every 5 min x 6 rounds
Perform; Perform; Perform;
2
A1. 6 Back squats A1. 6 Press A1. 6 Deadlifts
Rest for 30 secs. Rest for 30 secs. Rest for 30 secs.
A2. 12 Dumbbell press A2. 12 Pull-ups or ring rows A2. 12 Dumbbell bench press
Rest for the remainder of the 5 Rest for the remainder of the 5 Rest for the remainder of the 5
mins. mins. mins.
Every 5 min x 6 rounds Every 5 min x 6 rounds Every 5 min x 6 rounds
Perform; Perform; Perform;
3
A1. 6 Back squats A1. 6 Bench press A1. 6 Deadlift
Rest for 30 secs. Rest for 30 secs. Rest for 30 secs.
A2. 12 Dumbbell press A2. 12 Dumbbell bent-over rows A2. 12 Dumbbell press
Rest for the remainder of the 5 Rest for the remainder of the 5 Rest for the remainder of the 5
mins mins mins
Every 5 min x 6 rounds Every 5 min x 6 rounds Every 5 min x 6 rounds
99
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Perform; Perform; Perform;
4
A1. 6 Back squats A1. 6 Press A1. 6 Deadlifts
Rest for 30 secs. Rest for 30 secs. Rest for 30 secs.
A2. 12 Dumbbell press A2. 12 Pull-ups or ring rows A2. 12 Dumbbell bench press
Rest for the remainder of the 5 Rest for the remainder of the 5 Rest for the remainder of the 5
mins. mins. mins.
Every 5 min x 6 rounds Every 5 min x 6 rounds Every 5 min x 6 rounds
Perform; Perform; Perform;
5
A1. 6 Back squats A1. 6 Bench press A1. 6 Deadlift
Rest for 30 secs. Rest for 30 secs. Rest for 30 secs.
A2. 12 Dumbbell press A2. 12 Dumbbell bent-over rows A2. 12 Dumbbell press
Rest for the remainder of the 5 Rest for the remainder of the 5 Rest for the remainder of the 5
mins mins mins
Every 5 min x 6 rounds Every 5 min x 6 rounds Every 5 min x 6 rounds
Perform; Perform; Perform;
6
A1. 6 Back squats A1. 6 Press A1. 6 Deadlifts
Rest for 30 secs. Rest for 30 secs. Rest for 30 secs.
A2. 12 Dumbbell press A2. 12 Pull-ups or ring rows A2. 12 Dumbbell bench press
Rest for the remainder of the 5 Rest for the remainder of the 5 Rest for the remainder of the 5
mins. mins. mins.
Every 5 min x 6 rounds Every 5 min x 6 rounds Every 5 min x 6 rounds
100
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