Maximization of Weight Loss Through Varying Intensity of Exercise

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25 squats. Workouts vary, targeting every muscle group and energy system, showing far superior fat loss when compared to low intensity cardio (Romijin et al., 1993).

Proposal and Hypothesis

Research in this area is important because people workout to stay healthy and minimize the chance disease. Previous research done by Lee et al (2012), like most, specifically looks at race and ethnicity but not specific weight class. This research will show how individuals suffering specifically from obesity, can also maximize weight loss through HIET. Obese individuals who are trying to maximize their results in a fast and safe manner will benefit form this study being done. The hypothesis for this study is that high intensity exercise training will maximize weight loss greater than low intensity exercise training when looking at obese individuals. An ideal number of 36 participants will be randomly assigned into three groups, control group, LIET, and HIET. Dependent variables, variables we are measuring, such as weight loss, skinfold thickness, V02max, waist circumference, and BMI will be recorded and analyzed. Quantitatively, research will include numbers, and statistical data to quantify and justify the relationship among the varying levels of intensity, and the correlation with the participant’s weight. Different intensity levels of training will harvest different results and we want to generalize about the relationship between X (weight loss) and Y (intensity of exercise) in respect to obese participants.

Manipulations and Results

Exercise training for low intensity will stay constant as a long (45-60 min) low intensity cardio. The high intensity exercise training on the other hand will contain independent variables of its own, as it will be manipulated through moderate to high intensity and resistant training to cross fit training. The reason for the manipulation of the HIET is to allow the body to never reach a plateau, a state of little or no change in training results, and continuously shocking the system (Romijin et al., 1993). What we hope to see nearing the end of the study is a significant reduction in weight, and fat within the HIET group, compared to the LIET group. Control variables such as the sedentary group will allow us at the end of the study to compare statistically the effectiveness of manipulations of independent variables, such as varying intensities, upon the main dependent variable, weight loss.

World View

A theoretical lens will provide an overview of the study that will form the types of questions asked, and how data will be collected and analyzed. The worldview used to approach the research is Post-Positivism. Post-Positivism is the type of worldview that looks into science as a way of uncovering the truth. Based on the results of a study, we can compare or challenge previous theories, and this comes through the belief of empiricism. Empiricism is the idea that observation and measurement is the core of experimental science. With looking at and predicting HIET to maximize weight loss among obese individuals more efficiently than LIET, we challenge the common belief stated by Tremblay et al (1990), that long and low intensity exercise is most successful in loss of weight. Through the use of quantitative techniques of measuring waist circumference, skinfold thickness and BMI after the intervention, results will be statistically compared in order to see the relationship between the two variables of varying intensities. The results from the study can be replicated and reliability challenged through conducting similar studies with different sample sizes.

Methods

Research Design

This study uses an experimental design, where participants are randomly placed in respective groups. Out of a potential 36 participants who volunteered, if all 36 are seen as eligible, they will take part in this 20-week supervised intervention. 12 Participants will be randomly assigned to one of three groups each to assess weight loss (n = 12), No exercise training (Control), Low intensity exercise training (LIET), and High intensity exercise training (HIET). A pretest- posttest randomized group design will be issued. LIET (A) group and HIET (B) group will have three steps: observation one, treatment (A or B), and observation two, where as the control group will have, observation one and observation two.

Measures + instruments:

V02 max is the maximum capacity of an individual’s body to transport and use oxygen during incremental exercise, which reflects the physical fitness of the individual (William et al., 2010). It will be conducted via the Cooper test. A Cooper test is a 12-minute run, where subjects will run around a track for 12 minutes and at the end of the 12 minutes the distance covered by each participant will be recorded. The recorded distance, in miles, will be put into this formula devised by Cooper (1968), VO2max=(Distance (miles)- 0.3138)/0.0278. V02max values will be then estimated from this formula, and because the formula it self does not change it shows strong consistency in studies of V02 max testing. Body weight is the measure of the force of gravity acting as the total mass of an object, reflecting the overall size of the body (Boyd & Egger, 1996). Body weight will be measured via an electronic scale in kilograms (kg), which depicts high reliability and validity of weight as a measure of fat loss (Boyd & Egger, 1996); Participants will be wearing light clothing and no shoes. Height will also be measured and recorded, in centimeters (cm), with a household tape measurer and then converted to meters squared (for the purpose of BMI). Body Mass Index (BMI), which indicates the influence on height on body mass, will be calculated through dividing weight in kilograms by height in meters squared and the value seen on the chart will be recorded (Bessesen & Kushner, 2002). BMI can also prove to show inconsistency at times, due to the limitations of the Index not taking into consideration important factors such as bone density, leading to discrepancies of body fat content (Ferrera, 2005). Skinfold thickness will used to measure body fatness in individuals. Skinfold thickness measurements will be done with a C-136 HARPENDEN skin caliper and will measure fat of particular skinfold sites through looking at thickness. 6 sites of skinfold thickness will be tested through specific procedures detailed by Boyd & Egger (1996), biceps, triceps, subscapular, suprailiac, abdominal, and thigh. Bicep skinfold will be measured as the thickness of a vertical fold on the front part of the arm. Triceps skinfold thickness will be measured in the midline at