Impact of low and moderate intensity exercise on quality of life in overweight or obese men and women: A pilot study

The exercise program consisted of twice weekly, one hour small group classes involving a combination of aerobic and resistance training in a supervised environment. Time restraints and availability of the gym facilities prevented additional classes from being provided and longer class durations. Aerobic and resistance training exercise was performed to coincide with current exercise guidelines. The aerobic component involved 15 minutes of treadmill walking or jogging and 15 minutes on an exercise bike. Resistance exercise included calf raises, lunges, squats and shoulder press. Resistance exercises were chosen to target the major muscle groups of the upper and lower limbs whilst remaining within the time restrictions. Participants performed three sets of 10 repetition of each of these resistance exercises and used a variety of free weights depending on their level of fitness and corresponding heart rate. Participants were encouraged to perform a five minute warm up on one of the exercise machines before each class and time was allocated for stretching at the completion of each session. Stretches performed post exercise were up to the individual, with no strict structure for 30 second holds for each muscle group stretched. The exercise program for both groups was identical in terms of volume and type with the only difference being exercise intensity. The intensity of the exercise was established by using percentage of maximal heart rate (MHR) with low intensity exercise being defined as 40-55% MHR and moderate intensity as 55-70% MHR. Each participants MHR was estimated by subtracting their age in years away from 220. Individual MHR were used to calculate their target heart rate zone in correlation with their allocated exercise group. Each participant was required to wear a heart rate chest strap and watch which allowed them to constantly monitor their heart rate. Participants were informed of their target heart rate zone and were instructed to stay between these values whilst exercising. The personal trainer would regularly monitor participant’s heart rates to ensure they were remaining within their target heart rate zone. The exercise classes consisted of small groups (5-7 people) and ran for 5 weeks with twice weekly, one hour long classes. Attendance was monitored and recorded and only participants who achieved an attendance rate of 70% or greater had their data utilized. Current Australian physical activity guidelines for overweight or obese individuals recommend approximately 300 minutes of moderate intensity activity, or 150 minutes of vigorous activity per week to achieve weight loss (National Health and Medical Research Council (2013) Clinical practice guidelines for the management of overweight and obesity in adults, adolescents and children in Australia. Retrieved from National Health and Medical Research Council website: https://www.nhmrc.gov.au/guidelines-publications/n57)