Variable | Recommended for nonclinical and (supervised) clinical populationsa) | |
---|---|---|
Upper limb | Lower limb | |
Mode | Handgrip; unilateral of bilateral | Wall squat (leg press) |
Frequency | 3 times/wk | 3 times/wk |
Intensity | 30% MVCb) | 15%–25% MVCc) |
Time | 4 × 2-min contractions (handgrip squeeze); separated by 3-min rest periods | 4 × 2-min contractions (hold); separated by 2-min rest periods |
Special consideration | Session should be initially supervised by an exercise professional, and progressed to a HEP when feasible Breathe normally (to avoid Valsalva pressor response) Do not exceed 30% MVC (counterproductive) Individuals unable to sustain the 2 min at 30% MVC should commence with 15%–20% MVC | Session should be initially supervised by an exercise professional, and progressed to a HEP when feasible Breathe normally (to avoid Valsalva pressor response) Monitoring of HR, BP, and training dose Do not exceed 30% MVC (counterproductive) Individuals unable to sustain the 2 min should commence with 10%–15% MVC |