Frequency of exercise for body fat loss: a controlled, cohort study

Skeletal muscle and abdominal circumference explain intramuscular fat, independent of exercise frequency, in middle-aged Japanese men

The purpose of this study was to examine how intramuscular adipose tissue (IntraMAT) can be characterized using physical and functional characteristics, muscle size, and/or adipose tissue in four different exercise frequency groups of middle-aged Japanese men. One thousand twenty-eight middle-aged men (age, 47.5 ± 8.1 years; height, 170.5 ± 5.8 cm; body mass, 67.0 ± 9.3 kg; body mass index, 21.9 ± 5.3 kg/m²) were allocated to four groups on the basis of their weekly exercise frequency: Group 1, no exercise, n = 334; Group 2, once a week, n = 271; Group 3, a few days a week, n = 269; and Group 4, every day, n = 154. Their body composition, blood pressure, and handgrip strength were assessed. A single-slice computerized tomography image at the level of the umbilicus was acquired and the CSAs of IntraMAT, muscle tissue, and subcutaneous and visceral adipose tissues (SCAT and VAT) were calculated. The %IntraMAT significantly correlated with physical characteristics, such as age, BMI, abdominal circumference, and muscle tissue CSA. Stepwise multiple regression analysis was performed, with the %IntraMAT as the dependent variable. Muscle tissue CSA and abdominal circumference were the common independent variables across groups to explain the variability of the %IntraMAT. It was also extracted %body fat and age for Group 2, age, handgrip strength, and BMI for Group 3, and smoking category for Group 4. These results suggested that muscle tissue size and abdominal circumference would be the strong predictors to explain %IntraMAT of the trunk muscle across four groups, and that age, %body fat, BMI, and SCAT, handgrip strength and smoking category were also good predictors for each group with different exercise frequency in middle-aged Japanese men.

The Healthy Weights Initiative: the first 1,000 participants

BACKGROUND

According to Statistics Canada, the number of adults who are overweight or obese rises every year in Canada. As such, it is obvious that various public policies are not working. After extensive community consultation, the Healthy Weights Initiative (HWI) started in Moose Jaw and expanded to Regina, Saskatchewan, Canada.

OBJECTIVES

This study aimed to determine adherence, factors affecting adherence and their impact on various health outcomes.

METHODS

From January 2014 to March 2015, 229 participants started the comprehensive 6-month HWI program. It was determined that having a "buddy" and signing a social support contract with three additional family members or friends were important to program adherence. As such, both policies went from being recommended to becoming mandatory. From April 2015 to August 2016, 771 additional participants started the program, allowing evaluation of the two new policies. Moreover, HWI participant adherence was compared to that of 100 new YMCA members.

RESULTS

Among the first 229 HWI participants, 79.9% completed the 6-month program. After the two new policy changes among the 771 participants, 96.1% completed the HWI program (risk ratio =1.20; 95% confidence interval [CI]: 1.01-1.49). In comparison, among the new YMCA regular members without supervision or assistance, 14.0% were still fully adhering to their fitness program after 6 months (RR =6.85; 95% CI: 3.88-12.10). After logistic regression, the only variable with an independent effect for not completing the HWI program was not having a spouse/partner supporting the program (odds ratio =2.31; 95% CI: 1.13-3.67). Although weight loss reductions were obtained (mean: 4.3 kg), the more significant benefits observed were health outcomes. For example, the prevalence of depressed mood reduced from 44% to 16.4% (P=0.000).

CONCLUSION

With two new policy changes, including a mandatory "buddy" and a signed social support contract, the HWI has become more successful at promoting program adherence. Moreover, numerous positive health outcomes have been obtained during this free, community-based initiative.

The importance of community consultation and social support in adhering to an obesity reduction program: results from the Healthy Weights Initiative

BACKGROUND

Few community-based obesity reduction programs have been evaluated. After 153 community consultations, the City of Moose Jaw, SK, Canada, decided to initiate a free comprehensive program. The initiative included 71 letters of support from the Mayor, every family physician, cardiologist, and internist in the city, and every relevant community group including the Heart and Stroke Foundation, the Canadian Cancer Society, and the Public Health Agency of Canada.

OBJECTIVE

To promote strong adherence while positively influencing a wide range of physical and mental health variables measured through objective assessment or validated surveys.

METHODS

The only inclusion criterion was that the individuals must be obese adults (body mass index >30 kg/m(2)). Participants were requested to sign up with a "buddy" who was also obese and identify three family members or friends to sign a social support contract. During the initial 12 weeks, each individual received 60 group exercise sessions, 12 group cognitive behavioral therapy sessions, and 12 group dietary sessions with licensed professionals. During the second 12-week period, maintenance therapy included 12 group exercise sessions (24 weeks in total).

RESULTS

To date, 243 people have been referred with 229 starting. Among those who started, 183 completed the program (79.9%), while 15 quit for medical reasons and 31 quit for personal reasons. Mean objective reductions included the following: 31.0 lbs of body fat, 3.9% body fat, 2.9 in from the waist, 2.3 in from the hip, blood cholesterol by 0.5 mmol/L, systolic blood pressure by 5.9 mmHg, and diastolic blood pressure by 3.2 mmHg (all P<0.000). There were no changes in blood sugar levels. There was also statistically significant differences in aerobic fitness, self-report health, quality of life measured by Short Form-36, and depressed mood measured by Beck Depression Inventory-II (all P<0.000). Independent risk factors for not completing the program were not having a family member or friend sign a social support contract (odds ratio 2.91, 95% confidence interval 1.01-8.34, P=0.047) and lower education (odds ratio 2.90, 95% confidence interval 1.20-7.03, P=0.018).

CONCLUSION

Comprehensive obesity reduction programs can be effective when there is extensive consultation at the community level and social support at the individual level.

Effect of a one-semester conditioning class on physiological characteristics of college students

Long-term exercise is known to have positive effects on the health of adults. Some college "activity" courses are designed to give participants exposure to, and practice with, safe exercise techniques. Whether these 1-semester courses, usually 12-14 weeks, are sufficient to alter physiological characteristics, such as blood pressure or strength, has not been established. Therefore, the purpose of our investigation was to evaluate physiological and performance measures in college students to determine whether changes would result after 14 weeks of a general conditioning activity course. This study involved 79 students from several sections of exercise and conditioning classes at our university. Classes included a variety of fitness- and strength-oriented exercises. Physiological and performance measurements were collected in weeks 2 (pretest) and 14 (posttest), and compared pre with post using paired t-tests subject to Bonferroni correction (significant p < 0.0055). There were significant improvements in resting heart rate (HR) (73 vs. 70 b·min, p < 0.002), hand grip strength (250 vs. 272 N, p < 0.001), push-ups (29 vs 37, p < 0.001), sit-ups (32 vs. 35, p < 0.001), and step test HR recovery (122 vs. 110 b·min, p < 0.001). Systolic and diastolic blood pressures, body weight, and percent body fat did not change. These results suggest that 14 weeks of regular exercise in an organized college-based activity class can result in significant improvements in some measures of fitness and strength in college-aged participants.