The exercise protocol uses a different definition of HIIT than most, using very long "high intensity" intervals of 4+ minutes. "High-intensity interval trainin

The exercise protocol uses a different definition of HIIT than most, using very long "high intensity" intervals of 4+ minutes. "High-intensity interval training consisted of 3 days per week of intervals on an electronically braked cycle ergometer (Monday, Wednesday and Friday) and 2 days per week on motorized treadmill walking (Tuesday and Thursday). The interval protocol was a 10-minute warm-up followed by 4 cycles of 4-minute high intervals (> 90%) with 3- minute rest (pedaling at no load) then a 5-minute cool down. The time per session at high intensity was 16 minutes. The treadmill protocol was a self-selected walking pace (2-4 mph) with a 10-minute warm-up, 45 minutes at incline at 70% VO2 peak then a 5-minute cool down. The resistance protocol was weight training for 60 minutes on 4-days per week of lower (Monday and Thursday) and upper body exercises (Tuesday and Friday). Participants were instructed on proper lifting technique and performed 8-12 repetitions per exercise with one-minute rest between sets. Participants completed two sets of each exercise for week 1, three sets for week 2, and four sets for weeks 3-12. Weights were increased when participants could perform 12 repetitions while maintaining good form. Lower body exercises were leg press, toe raise, lunge, abdominal crunch, leg extension and leg curl. Upper body exercises were chest press, lat pull down, incline chest press, seated row, lateral raise, biceps curl and triceps push down. The combined protocol was 30 minutes of cycling 5-days per week (Monday through Friday) followed by 30 minutes of weight lifting. The cycling protocol was a five-minute warm-up, 20 minutes at 70% VO2 peak, then 5 minutes of cool down. The weight lifting was a 4-day program with lower body (Monday and Thursday) and upper body exercises (Tuesday and Friday). Lower body exercises were leg press, abdominal crunch, leg extension and leg curls. Upper body exercises were chest press, lat pull down, triceps extensions and biceps curls."