bcbrown covered this pretty well in their response to your comment, but I just wanted to reinforce: it's well established that doing almost anything will show i

bcbrown covered this pretty well in their response to your comment, but I just wanted to reinforce: it's well established that doing almost anything will show improvements for untrained people. So this study, like most studies, doesn't really tell us anything. On the other hand, many people start exercising, feel great for a few weeks, and then start to not feel so great, and stop seeing improvements. This is the point where we need to start focusing research. There is good anecdotal evidence for what to do next, but it needs to be backed up by studies. Also, you can hardly claim to know anything quantitatively when your sample size is 14.