Table 1.
Effects of exercise on physical well-being
| Study | Mode of exercise, supervised vs home based, group or individual | Duration | Intensity | Outcomes |
|---|---|---|---|---|
| Irwin et al16 | AE, supervised and home based, group and individual | 6 months; 3×/wk supervised; 2×/wk at home; 15–30 min/session | Moderate; 50%–80% maximal heart rate | ↓ % body fat, ↑ lean body mass |
| Saarto et al19 | AE, supervised and home based, individual | 12 months; 1×/wk supervised; 2×/wk home based | Step aerobics: 150–180 jumps (10 cm benches); pace at 118 bpm | ↑ lean body mass |
| Brdareski et al20 | AE, supervised, individual | 3 weeks; 2×/wk; 20 min/session | 45%–65% VO2max | ↑ VO2max |
| Guinan et al21 | AE, supervised and home based, individual | 8 weeks; 2×/wk, 21–42 min/session | 40%–65% heart rate reserve | ↓ waist circumference |
| Benton et al24 | RE, supervised, individual | 8 weeks, 2×/wk | Whole-body progressive; 10–12 reps, three sets | ↑ muscular strength |
| Winters-Stone et al25 | RE, supervised and home based, group and individual | 1 year; 2×/wk supervised, 1×/wk at home | Whole-body progressive; three sets at 30%–80% 1-RM | ↑ muscular strength |
| Cormie et al22 | RE, supervised, group | 3 months; 2×/wk | Whole-body progressive; 2–4 sets; 12–8 RM load | ↑ lean body mass, |
| Waltman et al26 | RE, supervised, individual | 24 months, 2×/wk | Whole-body progressive; two sets; 8–12 reps | ↑ muscular strength, |
| Scott et al17 | C with diet restriction, supervised, individual | 6 months; 3×/wk | AE: 30 min; 65%–85% max HR RE: 10–15 min of resistance band exercises | ↓ waist circumference, ↓ wait/hip ratio, ↓ resting diastolic BP, ↑ VO2max |
| Milne et al27 | C, supervised, individual | 12 weeks; 3×/wk | AE: 20 min/session RE: whole-body progressive, two sets of 10–15 reps (intensity not defined) |
↑ aerobic fitness (aerobic power index cycle test) ↑ muscular strength |
| Heim et al30 | C, supervised, group | 8 months; 2×/wk AE; 3×/wk RE | AE: walking program; 30 min (intensity not defined) RE: intensity not defined |
↑ muscular strength, ↑ aerobic capacity |
| Mills et al29 | C, supervised, individual | 5 months; 3×/wk | AE: 10–20 min; 40%–75% VO2max, 8–12 reps RE: whole-body progressive; 1–3 sets at an RPE of 3–7 on the modified Borg Scale |
↓ % body fat, ↑ fat-free mass, ↑ VO2max, ↑ meanarterial pressure |
Notes: ↑, increase; ↓, decrease.
Abbreviations: AE, aerobic exercise; wk, week; min, minutes; VO2max, maximal oxygen consumption; RE, resistance exercise; RPE, rate of perceived exertion; bpm, beats per minute; reps, repetitions; RM, repetition maximum; max, maximal; HR, heart rate; C, combined aerobic and resistance exercise; BP, blood pressure.