JMIR Publications

ABSTRACT

Background:

The aim of this research protocol was to present a method of high-calorie expenditure HC (3000-3500 calories/week) multimodal training program with daily tasks and details for 12 weeks, and compare its effects on glycemic indexes and body composition in overweight women to standard calorie expenditure SC (1200-1500 calorie/week) based on American College Sports Medicine ACSM guideline.

Objective:

High-calorie expenditure training in endurance athletes is normal and is used as an effective strategy among people with weight loss aims. Designing training protocol by walking, running, cycling and swimming and heart rate is usual among athletes and participants in health program activities. However, there is limited research on gym-based high-calorie expenditure training interventions with multimodal training programs in quantitative methods. therefore, the aims of the making a HC training program study are to: 1) describe the methodology and designing of training programs to cover target calorie expenditure according to trainability of overweight women, 2) determine the effect of HC workouts on conditioning, glycemic variables and body composition; 3) Evaluate the implementation of the intervention and results in comparison with standard calorie expenditure SC.

Methods:

Present study is an experimental research type with a pre-test/post-test design in three groups (two intervention groups and one control group). The first group is an exercise with high energy expenditure of about 3000-3500 kcal/week in the form of five sessions per week with an intensity of 50-75% VO2max and 60-80% of the target heart rate will be done. The second group of exercises with a standard energy expenditure of around 1200 to 1500 kcal, three sessions a week with an intensity of 60-75% VO2max and the third group was the control group. Daily calories are calculated through the international physical activity questionnaire IPAQ and daily calories are calculated by Nutrition 4 software.

Results:

The results of this exercise protocol were significant weight loss in both HC and SC groups (P: 0.0025*). Also, significant changes were seen in percentage, muscle (p: 0.048*) percentage and BMI of HC group (P:0.05*).

Conclusions:

High calorie expenditure can cause further weight loss and eventually fat mass, and also improve glycemic indices. High-calorie expenditure exercises show that sometimes it is necessary to increase the activity of women and use multi-model exercise programs with increased volume and intensity of exercise to increase the expenditure of exercise and daily activity.