Participants in this group received twice-weekly non-consecutive sessions of physical exercise for 10 weeks. Each session lasted approximately 60-70 minutes. Exercise program consisted of strength training and aerobic exercise. Each session began with a warm low intensity (10 min), then the main part of the session (25 min) and aerobic training and recovery period (25-35 min) was performed. The equipment used during the procedure was the Thera-Band elastic band.

Intervention content was the same in both intervention arms; only the delivery mode differed. Participants in this group received two podcast (digital multimedia file available for download in a media player) per week for 10 weeks of the intervention, each podcast lasted about 5 min. Participants in this group received a weekly message with the aim of fostering motivation toward physical activity. Subjects in this group performed two sessions per week on non-consecutive days, the days could be chosen by the participants themselves.

No received intervention.

The main part of the session included a whole-body strength training, which incorporated chest press, shoulder press, lateral pull-down, seated row, shoulder flexion, chest pulley, hammer curl, biceps curl, triceps curl, triceps pushdown, leg extension, leg curl, lunge, squat, abdominal crunch. To control and equate the intensity between the TG and MG, a method based on the combined use of the prescribed number of repetitions and the OMNI Resistance Scale for the active muscles was used. Previous studies have described the method used for controlling exercise intensity (Colado et al., 2012; Colado et al., 2014).

During 1-3 weeks subjects performed 25 min of exercise at 60% maximum heart rate (HRmax), during weeks 4-6 subjects performed 30 min of exercise at 70% HRmax and during weeks 7-10 subjects performed 35 min of exercise at 80% HRmax.

The manual pressure force was measured with a digital force gauge (TKK 5001 Grip-A; Takey, Tokyo, Japan) and the results are recorded in kilograms

Aerobic capacity was measured using 2-Minute Step Test.

Static balance measurement was conducted using the Flamingo test (Committee of Experts on Sport Research, 1988).

Body fat was measured using Bioimpedance scale (Tanita Body Fat Monitor Scale plus, Model BF-556) is used

Muscle mass was measured using Bioimpedance scale (Tanita Body Fat Monitor Scale plus, Model BF-556) is used

To measure levels of physical activity of the participants used the International Physical Activity Questionnaire (IPAQ) (Craig et al., 2003)