Body Weight-Based Interval Training in Sedentary Overweight and Obese Adults

Mayo Clinic22 enrolled

Overview

Body-weight based interval training (IT) performed 3 times per week will lead to reductions in abdominal adiposity and reduce overall body fat percentage in overweight and obese sedentary adults more effectively than moderate intensity continuous training (MICT). Body-weight interval training will improve exercise capacity (peak VO2) in overweight/obese adults.

Participants will be randomly assigned to one of the two home-based exercise groups. The MICT group is the standard care group and will be instructed to walk for 30 minutes, 5 days per week at a moderate intensity. The goal is to accumulate 150 minutes of continuous aerobic exercise each week. Participants will be instructed on the use of the Rating of Perceived Exertion (RPE) scale during baseline testing and will be instructed to reach an RPE of 12-16. A heart rate monitor will be worn to monitor exercise intensity. Heart rate should reach \~70% of maximal heart rate. The IT group will perform 5 body-weight exercises in three progressive phases. During the first 2 weeks the circuit will be completed twice, 30 second intervals, 90 seconds of rest. The exercises will be performed on 3 days of the week with at least one day of rest between exercise days (ideally Monday, Wednesday, Friday). The number of repetitions will increase to a maximum of 4 while the interval and rest periods increase to a maximum of 45 seconds each. The total time spent performing intervals by week 8 will be 15 minutes. A 2 minute warm up and 3 minute cool down will be performed, such as jumping jacks or simply walking. A heart rate monitor will be used to measure exercise intensity. Heart rate should reach approximately 90% of heart rate max during the intervals. Participants will be instructed on the use of the Rating of Perceived Exertion scale during baseline testing and will be instructed to reach an RPE of ≥17 during the high intensity intervals.

Study Type

INTERVENTIONAL

Allocation

RANDOMIZED

Purpose

OTHER

Masking

NONE

Enrollment

Conditions

Body Weight Changes Overweight and Obesity Physical Activity

Interventions

Interval TrainingBEHAVIORAL

Interval training is prescribed 3 days per week using 5 body weight exercises in a progressive fashion.

Standard of CareBEHAVIORAL

Walking prescribed to meet current exercise guidelines; 150 minutes per week.

Eligibility

Sex: ALLMin age: 18 YearsMax age: 65 YearsHealthy volunteers:

Medical Language ↔ Plain English

Inclusion Criteria: * Adults 18-65 years of age * Willing and able to provide informed consent * Sedentary, overweight and obese adults (\<90 minutes of moderate intensity exercise) * BMI 25≤35 * Able to safely begin an exercise program * Have a smartphone, and willing and able to download and use the Fitbit app Exclusion Criteria: * Unable to provide informed consent. * Known cardiovascular disease, or uncontrolled hypertension, * Diagnosed type 1 or 2 diabetes * Women who are pregnant or plan to become pregnant in the next 3-4 months * Orthopedic injury/limitation or any other contraindications to exercise. * Medications that cause weight gain (steroids, HIV-related medications, etc.), or glucose lowering medications

Locations (1)

Mayo Clinic in Rochester

Rochester, Minnesota, United States

Outcomes

Primary Outcomes

Change in Body fat percent

DEXA derived body fat %

Time frame: 12 weeks

Secondary Outcomes

Change in Weight

Weight in kilograms

Time frame: 12 weeks

Change in peak VO2

Peak VO2 in ml/kg/min

Time frame: 12 weeks

Visceral adipose tissue area

cm\^2

Time frame: 12 weeks

Thigh adipose tissue area

cm\^2

Time frame: 12 weeks

Data from ClinicalTrials.gov

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