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Diet plus multiple bouts on a treadmill daily caused weight loss of 16.3 lbs vs 8-13 lbs for walkers
Thursday, April 22, 2010 10:12 am Email this article
Subjects who engaged in multiple short bouts of exercise using a treadmill in addition to dieting maintained a weight loss of 16.3 pounds after a year-and-a-half compared to only 8.1 pounds in those engaging in multiple short bouts of brisk walking and 12.8 pounds in those engaging in single long bouts of brisk walking daily according to a 1999 study. Diet
Diet: Calorie deficit of 500-1000 calories per day
All subjects were put on a diet containing 1200 to 1500 calories per day which created a calorie deficit of 500 to 1000 calories per day.
Amount of exercise: 40 minutes, 5 days per week
All subjects were instructed to exercise 40 minutes per day five days per week.
Long-bout vs short bout exercise
Those in the long-bout group were instructed to engage in exercise in a manner similar to brisk walking in a single bout sometime during the day.
Whereas the short-bout group was instructed to exercise in a similar manner but in four 10-minute bouts throughout the day.
While the short-bout treadmill group was instructed to the use the treadmill four times per day in 10 minute bouts.
Weight loss greater with more exercise
The study also found that more exercise was associated with greater weight loss.
The average weight loss in subjects exercising more than three hours and twenty minutes per week was 28.8 pounds compared 18.7 pounds for those exercising between two-and-one-half hours and three hours and twenty minutes per week versus 7.7 pounds for those exercising less than two hours and a half per week.
Weight loss peaked after 6 months for walking groups, but did not peak until one year for short-bout treadmill group
Weight loss peaked after six months in the short-bout and long-bout groups, but continued for twelve months in the short-bout home treadmill group.
All groups exercised more during the first six months than during the second, decreasing the amount of exercise per week by 30-45 minutes.
Body fat decreased from 44% to 39% in short-bout treadmill group vs a decrease of 45% to 42-43% in the other groups
Percent body fat decreased from 44 percent to 39 percent in the short-bout home treadmill group compared to from 45 to 42-43 percent in the other two groups.
All three groups lost roughly 2 pounds of lean body mass by the end of the study.
Subjects: 148 people, 37-years-old, BMI 32
The study involved 148 people who on average were 37-years-old and had a body mass index of 32.
Jakicic JM; Winters C; Lang W; Wing RR. Effects of Intermittent Exercise and Use of Home Exercise Equipment on Adherence, Weight Loss, and Fitness in Overweight Women: A Randomized Trial. Jama, 1999 Oct 27, 282(16):1554-60.
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