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Table 3 Exercise programs

From: A qualitative investigation of attitudes towards aerobic and resistance exercise amongst overweight and obese individuals

Option Type of exercises Duration/frequency
H-based AE 5 minute warm-up with stretches. Walk briskly. 5 minute cool down. 30 mins; 5 days/week
H-based RE 5 minute warm-up with stretches. Series of muscle-building exercises with resistance bands including standing bicep-curl, seated leg-press, chest and back pull-downs. 5 minute cool down. 30 mins; 5 days/week
LC-based AE 5 minute warm-up with stretches. Choice of aerobic exercise at local leisure centre, including walking/running on treadmill, use of cross-trainer, step aerobics classes, aqua-aerobics. 5 minute cool down. 20 mins; 3 days/week
LC-based RE 5 minute warm-up with stretches. Series of muscle-building exercises at leisure centre, including leg-press, free-standing squats, ham-string curl, chest-press. 5 minute cool down. 20 mins; 3 days/week