Fifty-six subjects were studied in a single blinded randomized study to assess the impact of a 10-day weight-loss program with low-impact aerobics on weight, girth, and muscular strength. Exercises were performed for appropriately 60 minutes a day, and upper and lower body girth, strength changes of the quadriceps, hamstrings, and gluteus maximus muscles were measured. The subjects were broken into 2 unequal groups. One group of 25 subjects did not engage in any exercise or diet programs but were used for reliability of test measurements made at the beginning and end of the 10-day period. The second group, the active group (n = 33), exercised 1 hour a day in an exercise program following video tapes and maintained a 1,200 calorie per day diet for a period of 10 days. The results of the experiments showed significant losses in girth, especially around the waist and gluteal areas, which is associated with this diet and exercise program. Control subjects, who did not engage in the exercise program, showed no significant difference in these repeat measurements, verifying that the loss demonstrated in the active group was due to the diet and not examiner error. Muscle strength increases were statistically significant, especially in the abdominal, hamstring, and quadriceps muscles. Blood pressure and heart rate were reduced after the 10-day diet and exercise program. Weight loss, for the active (diet and exercise) group, averaged 2.4 +/- 1.4 kg. Thus, even a 10-day diet and exercise program can result in significant losses in girth, increases in strength, and an increase in cardiovascular fitness.

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