Brief, Aerobic-surge Exercises for Effective Weight Loss: a Randomized, Controlled Trial

Abstract

Background: Obesity is a growing disease and a consistently effective protocol is needed to reduce this epidemic. The purpose of this study was to determine if a frequent, brief (2-minute) high intensity aerobic exercise (≥75% max HR) was effective in reducing subjects’ weight (BMI) and girth sizes. Methods: A randomized, controlled trial lasting 60 days was conducted at three sites and forty-six subjects completed this study (mean age 39 ± 8 and BMI 32 ±2). The Experimental group was shown how to make movements such as riding a stationary bicycle or lifting dumbbells into an ‘Aerobic-surge’ exercise at or above 75% of calculated maximum heart rate. Control subjects were simply told to “exercise more.” No dietary changes were made for either group. The dependent variables were changes in weight and ‘body summation’ of 10 girth measurements. A 2x2 ANOVA was used to calculate differences. A post-hoc analysis of changes in BMI was also calculated. Results: There was a significant difference between groups (P<0.0001). The mean change of the groups were as follows: Experimental (N=23) mean reductions = -18.lbs and -18.7” vs. Control (N=23) mean changes = +1.3.lbs and +1.3.” Conclusion: The repeated, brief (2-minute) aerobic-surge exercise protocol, performed 4.2 times/day was effective in reducing subjects’ weight and body circumferences. Isolated tests of body composition showed that change were primarily in body fat. This could be a tool in reducing the obesity epidemic. The Aerobic-surge exercise was effective without a dietary changes. Retrospectively Registered Trial: ISRCTN 17326333.