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Training Protocol
Participants will be designated into an aerobic exercise condition or stretching and toning
control condition. Led by fitness instructors, the aerobic exercise condition will begin each
exercise session with 5 minute stretching. Participants will walk for 10 minutes and the walking
time will increase 5 minutes every session until they reached 40 minutes at week 7 (Leckie,
2014). Every session after will last 40 minutes (Leckie, 2014). The Karvonen Method will be
used to track heart rate, specifically 50-60% of max heart rate for weeks 1-7, and 60-75% for
remainder of the experiment (Strath et al. 2000).
The stretching and toning control condition will also be led by trained fitness instructors.
The regiment will consist of a variety of balance-improvement exercises, yoga, and an exercise
chosen by the participant. The workout routine will be changed every three weeks to maintain
interest (Leckie, 2014). The first week will serve to introduce the new exercises. After
familiarizing the group to the exercises, the next two weeks will focus on increasing the intensity
of workouts by adding more weight or repetitions (Leckie, 2014). The participants will be
encouraged to maintain an exercise intensity of 13-15 on the Borg Rating of Perceived Exertion
Scale. This scale will be used as it has been successful in the past for gauging exercise effort
(Borg 1985).
high/low numbers. The next phase will display odd/even numbers. The last phase, known as the
switch phase, will consist of 120 trials of randomly chosen tasks.