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All of the participants were in general good health except for untreated, mild hypertension. Half were randomly placed in a widely recommended moderate exercise program, believed to improve fitness, heart health and body composition, while the rest maintained their usual physical routine and diet. The active group participated in a supervised series of exercises for 60 minutes, three cardio aerobic exercise times per week. The combination of exercises was designed to work all major muscle cardio aerobic exercise groups, the heart and circulation. Substantial improvements were observed in active participants' body fat, and muscle and fitness cardio aerobic exercise levels. Aerobic fitness, as measured by peak oxygen uptake on a treadmill, increased by 16 percent, and strength fitness increased by 17 percent. The average weight loss in this group was only four pounds, because much of the loss of fat was offset by increased muscle mass. The fat in the abdominal region, measured by magnetic resonance imaging, was reduced by 20 percent among exercisers.
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