BOX 12.2 (CONTINUED)


Aerobic exercise Weight-gain prevention


Weight loss


Moderate-intensity aerobic exercise (expending 2,000 kcal/wk for 16 months) prevents weight gain in women.13


Moderate-intensity aerobic exercise (for >12 weeks) alone reduces body weight by approximately 1 to 2 kg.4,98,99


Weight loss maintenance Moderate-intensity aerobic exercise (>250 min/wk) is associated with successful weight loss maintenance.


Resistance/strength training (RT) Weight-gain prevention Weight loss


Not addressed RT alone may not reduce body weight.97,100


Weight loss maintenance Not addressed Combined aerobic exercise and RT Weight-gain prevention Weight loss


Not addressed


High-intensity combined programs reduce body weight more than low-to-moderate– intensity combined programs; both are superior to aerobic alone and RT alone.5,98


Weight loss maintenance Not addressed High-intensity interval training (HIIT) Weight-gain prevention Weight loss


Not addressed


HIIT (3–4 sessions/wk) can reduce body weight but is not superior to continuous exercise unless energy expended is matched.5,101


Weight loss maintenance Not addressed


Continuous vs accumulated short bouts of exercise Weight-gain prevention Weight loss


Not addressed


Accumulated short bouts reduce body weight. Greater effects are seen with a total weekly exercise time of 150 or more per week (bout duration >10 minutes).102


Weight loss maintenance Not addressed Yoga


Weight-gain prevention Weight loss


Uncertain Uncertain Weight loss maintenance Uncertain


CHAPTER 12: Physical Activity Interventions 207


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