Abstract
The alarming increase in the obesity epidemic raises the essential question of the most effective exercise (EX) and nutrition (N) regimen for optimal body composition and physical health. Limited data exists comparing commonly presrcibed EX and N interventions on indices of overall health. PURPOSE Using two well-known EX and N regimens (American Heart Association, AHA; Body-for-Life, BFL), we provide preliminary data on the relative effectiveness of each for 8wks on body composition (DEXA), RMR, blood lipids, and 1RM of the chest and legs in middle-aged W(42+/−9 yrs) and M (43+/−9 yrs). METHODS Twenty-two W (AHA;n = 10: BFL; n = 12) and 20 M(AHA; n = 10: BFL; n = 10) were weight-matched and assigned into one of two groups. Body composition (DEXA), blood lipids, chest and leg press 1RM, and RMR were obtained on all 42 participants at baseline (day 0) and 8 weeks. RESULTS Significant decreases were observed for % bodyfat (P < 0.05)[(AHA;W, 37+/−7 vs. 35.5 vs. 8%):(AHA;M, 25.8+/−6 vs. 24.8+/−5.5%):(BFL;W, 40.5+/−6.7 vs. 36.6+/−8.3%):(BFL;M,25+/−9.9 vs. 21.6+/−9.6%)], and cholesterol for W and M in BFL and W in AHA (P < 0.05)[(AHA;W, 201.7+/−33 vs. 176+/−16.4mg/dl): (BFL;W, 192.6+/−48.7 vs. 71.4+/−43 mg/dl):(BFL;M, 215+/−19 vs. 71.6+/−30.6 mg/dl)]. Whereas, significant increases (P < 0.001) were observed in chest [(AHA;M, 68+/−11.8 vs. 74.5+/−10kg):(BFL;W, 36+/−7 vs. 44+/−9kg): (BFL;M, 75+/−13.4 vs. 84+/−12.6kg)] and leg 1RM [(AHA;W, 141+/−26 vs. 161+/−35.7kg):(AHA;M, 216+/−23 vs. 248+/−27.7kg):(BFL;W, 158+/−46.6 vs.211+/62.6kg): (BFL;M, 258+/−71.9 vs. 337.5+/−89kg)]. No differences existed for RMR. CONCLUSION The BFL EX and N program elicits similar or greater changes on body composition, total cholesterol and muscular strength than the AHA aerobic EX and N program and should be considered as an effective strategy to combat the obesity epidemic. Supported by EAS, Inc. Golden CO
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