2.4. Resistance Training
All exercise training sessions were performed at the Finis Terrae University gym (Santiago, Chile) and supervised by a physical therapist. All participants were instructed on correct weight lifting techniques to ensure correct execution before starting the whole-body resistance training program. Each training session started with a light 10 min warm-up on a static ergometer. The resistance training program consisted of a progressive protocol. At the beginning of each session, all training program exercises were performed with light resistance for 20 repetitions. Each workout included the same exercises as for the 1 RM tests (see above) and were repeated 3 times per week for a total of 8 weeks. Training intensity was set at 75% of 1 RM of each subject measured at baseline. Subjects performed 3 sets of 8–12 repetitions for each exercise, with 1–2 min rest. As soon as the subjects were able to exceed the number of repetitions in the 3 sets, the resistance was increased by 2 kg for each exercise. Thereby, a progressive load increase was achieved up to week 4. At week 4, a new 1 RM test was performed, and the load of each exercise was adjusted for the remaining 4 weeks of training. At the end of the whole-body resistance training program, all participants performed one last 1 RM test for each exercise to determine overall changes in strength.