Join Now!      Login

Whole Person Wellness Program Wellness Model
Skip Navigation Links
Health Centers
Key Services
Vitamin D Poll
Are you currently taking a Vitamin D supplement?


 Exercise: Does It Work For The Overfat Population?  
The following is one in an ongoing series of columns entitled Keeping Fit by . View all columns in series

In a larger study, 383 men performed 25 minutes of strength exercise and 25 minutes of endurance exercise, two or three days a week, for eight weeks (Westcott and Guy, 1996). This combination exercise program produced a 6.4-pound fat loss and a 3.7-pound muscle gain, for a 10-pound change in body composition.

These are impressive improvements for two months of basic exercise, so these men must have been in pretty good shape to start with, right? Actually, only a small percentage of the participants began the program with a desirable body composition. The rest started at varying levels of over-fatness.

As presented in Table 1, the men were divided into five categories based on their initial body fat assessment: (1) less than 15% fat; (2) 15-19% fat; (3) 20-24% fat; (4) 25-29% fat; and (5) 30% plus fat. You will note that the men's entry bodyweights averaged about 20 pounds heavier in successive categories, ranging from 169.9 lbs. to 247.9 lbs. You will also notice that the body composition improvements were greater in successive categories, ranging from a 1.1 to a 6.3 decrease in percent fat. It should be noted that it was difficult to obtain accurate body fat measurements on the most obese participants, rendering their results less reliable.

Table 1. Bodyweight and body composition data for male exercisers, categorized by initial percent body fat (N = 383).

PERCENT FAT INITIAL READING Body Weight Pre (lbs.) Body Weight Post (lbs.) Body Weight Change (lbs.) Percent Fat
Pre (%)
Percent Fat
Post (%)
Percent Fat Change (%) Fat Weight Pre (lbs.) Fat Weight Post (lbs.) Fat Weight Change (lbs.) Lean Weight Pre (lbs.) Lean Weight Post (lbs.) Lean Weight Change (lbs.)
Under 15%
(n = 51)
169.9 168.8 -0.8 12.8 11.7 -1.1* 21.9 19.9 -2.0* 147.7 148.9 +1.2*
(n = 139)
190.4 188.6 -1.8* 17.7 15.7 -2.0* 33.8 29.7 -4.1* 156.6 158.9 +2.3*
(n = 109)
211.0 208.3 -2.7* 22.3 19.5 -2.8* 47.1 40.7 -6.4* 163.9 167.5 +3.6*
(n = 53)
227.1 222.7 -4.4* 26.8 22.9 -3.9* 60.9 51.1 -9.8* 166.2 171.6 +5.4*
30% PLUS
(n = 31
247.9 240.9 -7.0* 36.0 29.7 -6.3* 91.2 72.5 -18.7* 156.7 168.4 +11.7*

* Statistically significant change (p<.01)
   CONTINUED      Previous   1  2  3  4  Next   
 Comments Add your comment 

 About The Author
Wayne L. Westcott, Ph.D., is fitness research director at the South Shore YMCA in Quincy, MA. He is strength training consultant for numerous national organizations, such as the American Council on Exercise, the......moreWayne Westcott PhD
 From Our Friends
Popular & Related Products
Popular & Featured Events
Error Reading Event Calendar
Stevia Products & Info
Dimensions of Wellness
Wellness, Breathing, dimension!

Home       Wellness       Health A-Z       Alternative Therapies       Find a Practitioner       Wellness Inventory
Healthy Kitchen       Healthy Woman       Healthy Man       Healthy Child       Healthy Aging       Wellness Center       Nutrition Center       Fitness Center
Stevia      Discount Lab Tests      First Aid      Global Health Calendar      Healthy Products       Privacy Policy     Contact Us
Disclaimer: The information provided on HealthWorld Online is for educational purposes only and IS NOT intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek professional medical advice from your physician or other qualified healthcare provider with any questions you may have regarding a medical condition.
Are you ready to embark on a personal wellness journey with our whole person approach?
Learn More/Subscribe
Are you looking to create or enhance a culture of wellness in your organization?
Learn More
Do you want to become a wellness coach?
Learn More
Free Webinar