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Frequency of Exercise for Body Fat Loss: A Controlled, Cohort Study

Willis, F Buck1; Smith, Forrest M2; Willis, Adele P3

Journal of Strength & Conditioning Research:
doi: 10.1519/JSC.0b013e3181b8d4e8
Original Research

Willis, FB, Smith, FM, and Willis, AP. Frequency of exercise for body fat loss: a controlled, cohort study. J Strength Cond Res 23(8): 2377-2380, 2009-The purpose of this study is to examine the changes in body fat mass of previously sedentary, deconditioned subjects who began following the U.S. Surgeon General's recommendation in frequency of exercise. Ninety subjects of both sexes were recruited; ages ranged from 22 to 74 (mean 37.5 ± 13) years. Subjects were prescribed exercise of 4 times a week, 30 minutes of continuous exercise, for 8 weeks. Eighty subjects completed the 8-week study and were categorized based on voluntary compliance: control (no exercise); exercise less than 2 times/week; exercise 3 to 4 times/week; exercise 4 or more times/week. Body fat mass was the dependent variable in this study, as measured by air displacement plethysmography, and data analysis was accomplished with a repeated measures analysis of variance. There was a significant change in body fat mass in this study, but the only significant difference between groups was for the group that exercised 4 or more times/week, (p = 0.004). Adherence to the U.S. Surgeon General's Guidelines for frequency of exercising 4 times per week for 30 minutes was effective in reducing subjects' body fat mass in this study.

Author Information

1Dynasplint Systems, Landmark Medical, Austin, Texas; 2Smith Pediatrics; and 3Austin Wellness Center, Austin, Texas

Address correspondence to Dr. Buck Willis,

© 2009 National Strength and Conditioning Association