Impact of a 12-wk physical conditioning program on the aerobic capacity of aviation cadets

Table 2 Effective basic anti-G fitness training program

Training item	Training method
Strength training	Mainly focused on squats, deadlifts (single-leg deadlifts), single-leg squats, bench presses, and bent-over rows. Core training was supplementary. Warm-up before and stretching after training are included. Intensity: First 6 wk focus on sub-80% 1RM for endurance, 5 sets of 8-15 reps; later 6 wk focus on above 85% 1RM for max strength, 4-6 sets of 6 reps; last two sessions were power sprints with high load, multiple sets, and fewer repetitions, 6-8 sets of 2-3 reps
HIIT	Full-effort cycling on a watt bike for 60 sec followed by relaxed cycling for 60 sec, with a 1:1 sprint-to-rest ratio. Total intervention duration was 10 min, three times a week. Cadets wore Polar monitors (TeamPro, Finland) to maintain training intensity, aiming for 85%-95% of their maximum heart rate

HIIT: High-intensity interval training.