Suzanna H. Goode
Arlene Holowaychuk
10/25/17
Abstract
The goal of this integrative review is to examine the literature available on the effects of
resistance versus combined aerobic and resistance exercises on weight loss and body
composition changes in overweight and obese adults. With the obesity epidemic continuing to
worsen, researchers must make haste to discover what modalities will be most effective to
decrease rates of obesity worldwide. EBSCO Discovery Services, an online database, was used
to locate the articles related to the research question. The narrowed search returned with 253 of
articles, five of which addressed aspects of the writer’s PICO question. Each of the five article
concluded with similar results that combined methods proved to be the most effective for weight
loss and body composition change. Limitations to this review include the writer’s lack of
experience researching larger quantities of information at one time and limited the time
constraint allotted to the review. The studies provide implications for practice such as teaching
the obese and overweight population to utilize resistance and aerobic exercise training methods
for weight loss and fat loss success. Future research should aim to study larger sample size
interventions for the adult overweight/obese population and their effects on weight loss and body
composition changes. Obesity continues to be a rising epidemic across national borders. This
crisis has inspired researchers to investigate interventions that will be the most effective and
beneficial for weight loss. Weight loss is proven to be rewarding in regards to comorbidities and
other disease processes correlated with obesity including decreased insulin sensitivity and
metabolic functions (Glynn et al., 2015). All exercise interventions are already known to have
positive effects on weight loss, especially in conjunction with diet changes. The effects of
aerobic exercise alone has been readily researched. However, there is limited analysis
comparing resistance exercise to combined aerobic-resistance interventions. This paper will seek
to answer the writer’s PICO question does resistance exercise influence weight loss over
Five research articles were selected as the focus for this integrative review. The EBSCO
Discovery Services database was utilized to search and locate the chosen articles related to the
writer’s research question. Searched terms and keywords included: ‘aerobic exercise’,
‘resistance exercise’, ‘weight loss’, ‘fat loss’, ‘overweight’, ‘obese’, and ‘adults.’ EBSCO
Discovery Services located 576 articles that included one or more of these key terms. The
results were first filtered to search articles published between 2012 and 2017. Then, the search
was narrowed to present articles that were peer-reviewed and written or published in English.
The 253 remaining articles were reviewed by the writer in order to select literature containing
pertinent information to the writer’s PICO question, stated in the previous section above. The
EXERCISE INTERVENTIONS 4
five articles discussed in this review were chosen based on inclusion/exclusion criteria. From the
search results, articles were selected based on pertinence to the PICO question and rejected when
The findings and results of the five reviewed articles clearly indicated that neither aerobic
or resistance training alone would be most effective for weight loss. Overall, results showed that
combined resistance and aerobic exercise methods achieved the best results in the overweight
population, including weight loss and beneficial body composition changes such as fat loss and
preservation of muscle mass (Contrò et al., 2017; Glynn et al., 2015; Ho, Dhaliwal, Hills & Pal,
2012; Kim et al., 2016; Villareal et al., 2017). The combined approach is considered to be the
best method to suggest to the adult overweight and obese population for the goal of weight loss
and other health advantages. The articles were summarized by the writer and this information is
located in Table 1. The writer organized this review according to the following categories:
All five articles implemented exercise interventions within their study, but the methods
chosen to conduct each exercise intervention were differing between each article (Contrò et al.,
2017; Glynn et al., 2015; Ho, Dhaliwal, Hills & Pal, 2012; Kim et al., 2016; Villareal et al.,
2017). In one randomized quantitative trial study, researchers Ho, Dhaliwal, Hills & Pal (2012)
sought to determine what types of exercise would improve the cardiovascular risk profiles or be
the most effective for overweight and obese persons. The researchers assigned 16 members to
the control group which had no exercise interventions at all. Exercise interventions for each
group were to be completed five times per week over 12 weeks. The aerobic group of 15
EXERCISE INTERVENTIONS 5
individuals completed 30 minutes of aerobic activity by means of walking on the treadmill. The
exercise using the gym’s weighted machines. Lastly, the combined group completed 15 minutes
of aerobic and 15 minutes of resistance exercise in each workout. Researchers measured many
other values, but weight in kg, BMI, fat in kg, and body fat percentage at baseline, 8 weeks, and
12 weeks was most pertinent to the PICOT question. Results showed decreases in body weight,
BMI, and total body fat for the combined exercise intervention in comparison to aerobic,
resistance, and control group. The researchers concluded that 12-weeks of mixed aerobic and
resistance exercise will achieve significant positive effects for cardiovascular disease risk factors
Another randomized quantitative study conducted by Contrò et al. (2017) was set up with
similar experimental groups, but added the component of circuit training. Researchers sought to
compare different circuit training protocols to observe which was best for weight loss in this
population since there had been hazy research on this topic in the past. The authors examined 45
adult females who were sedentary and overweight. Subjects were randomly assigned to one of
trampoline circuit (MTC). The control group completed classical circuit weight training (CWT).
Exercise protocol for each group was performed in “circuit”, meaning subjects completed
multiple sets of exercises of medium to high repetitions with little to no breaks in between. The
participants worked out 3 times per week for 1 hour duration over 12 weeks. Each 60 minute
session included a warm up, cool down, and 5 minutes of stretching. The ATA group exercised
aerobically (cardio) and anaerobically (resistance) by alternating from the treadmill to five
exercise stations. On the treadmill, participants worked up to a heart rate max of 70%. The
EXERCISE INTERVENTIONS 6
exercise stations included exercises such as push-ups, lateral shoulder raise, abdominal crunches,
and squats (Contrò et al., 2017). The ACA group combined body weight aerobic exercises such
as jumping jacks or mountain climbers with resistance exercises with the subject’s choice of
free-weights or strength machines for the resistance piece of this second combined intervention.
The MTC group completed aerobic exercise only using a mini trampoline. Lastly, the CWT
group performed major muscle group resistance training. Participants in the CWT group
completed 2 sets of 10 exercises (15 repetitions per exercise). Data collected at baseline and
after 12 weeks included BMI, weight in kg, and cholesterol/triglyceride levels. Each method
resulted in total body mass and body fat reduction; however the ATA method of combined
resistance and aerobic exercise decreased these variable more than the other groups. ACA
method achieved statistically significant results with decreased total body mass (P=0.013) as
well as reduced body fat (P<0.001). In addition, MTC was the most effective at improving
In 2016, Kim et al. conducted a pilot study which aimed to investigate how aerobic and
resistance exercise training might affect serum irisin levels, a therapeutic myokine triggered by
exercise, and body composition. This quantitative study measured values at baseline and after 8
weeks including body weight in kg, body fat mass and percentage, BMI, and circulating irisin
levels. Forty-eight overweight or obese adults from 19 to 35 years old were recruited via email
from Seoul National University in Korea. They were assigned to one of three groups: control,
resistance, or aerobic. The exercise strategy used for this study was for subjects to complete 60
minute workouts at the university gym, 5 days a week, for a total of 8 weeks. The aerobic
program consisted of whole body exercise like running on the treadmill and or cycling. Whereas,
the resistance program consisted of upper body exercises on Mondays and Wednesdays and
EXERCISE INTERVENTIONS 7
lower body exercises on Tuesdays and Thursdays. On Fridays, participants completed combined
upper and lower body resistance training. After 8 weeks of training in both exercise groups, body
composition (BMI, fat percentage, and body weight) changes were significant. Presence of irisin
circulating in the blood was associated with obesity and had a positive correlation with BMI.
Positive body composition changes are closely related to changes of circulating irisin after
interventions on branched-chain amino acid (BCAA) metabolism and insulin sensitivity (IS) in
overweight individuals (Glynn et al., 2015). Researchers hypothesized that the combined group
would be the most successful and beneficial. Although the researcher’s study aim differs from
this writer’s PICO question, researchers measure variables that are relevant including BMI, body
mass, and fat mass percentage at baseline and after 6 months. Researchers investigated variables
including protein turnover, hyperinsulinemic clamp, plasma and breath analyses, and
muscle/urine analyses. However, the exercise training variable is the focus of this review.
Twenty-three individuals took part in the study and 4 did not complete it. Overweight
participants were assigned to participate in aerobic exercise 3 to 4 times a week as well as whole-
body resistance training utilizing eight weight machines. The results supported that these
interventions lead to weight loss, decreased body fat percentage, and had a positive correlation
with insulin sensitivity (Glynn et al., 2015). IS improvements were predicted by the molar sum
of circulating BCAA’s. The combined resistance and aerobic exercise increased the sum of
The fifth study reviewed also explored obese individuals over a 6-month time-frame.
combination exercise on the reduction of muscle and bone mass and frailty induced by weight
loss in older adults. 140 obese older adults 65 years old or greater were randomized into groups:
control, aerobic, resistance, or combined. Researchers measured BMI, lean mass, and fat mass at
baseline and after 26 weeks in addition to measuring frailty/functionality of the obese older
adult. Each experimental group was asked to attend weight management program in conjunction
with their exercise program. The control group was asked not to do this; however there were
opportunities for this group to receive educational information regarding healthy diet at each
monthly visit. The aerobic group participated in 60 minute sessions 3 times per week including
The resistance group followed the same formula, 60 minute sessions, but the 40 minutes were
allotted to resistance exercise using upper and lower body weight machines; one to two sets of 8
to 12 repetitions per machine. The combined group exercised for 75 to 90 minutes, with 30-40
minutes spent on aerobic and resistance each (Villareal et al., 2017). The aerobic, resistance, and
combined groups all experienced weight loss, but lean mass decreased much less in the
combined group. The combined resistance and aerobic exercise decreased frailty, increased
physical functioning, and preserved lean mass of obese older adults than just aerobic or
All five research articles used quantitative variables to analyze their data. For example,
Body Mass Index (BMI) was measured in every study through the standardized body mass index
calculation. Weight or body mass was measured via electronic scales and recorded in kg’s in
each article as well (Contrò et al., 2017; Glynn et al., 2015; Ho, Dhaliwal, Hills & Pal, 2012;
Kim et al., 2016; Villareal et al., 2017). Only one out of the five articles used DXA (dual energy
EXERCISE INTERVENTIONS 9
X-ray absorptiometry) scan to measure body fat percentage (2012), which is the most accurate
way to measure this variable. However, two articles used BIA (bioelectrical impedance analysis)
to measure body composition such as body fat percentage (2016). One article made no mention
of which tool was used to measure and analyze body composition (2016). Lunar DPX was
another tool used to measure fat mass, lean mass, and bone density in one study (Villareal et al.,
2017). In this same article, survey methods were used to measure quality of life. The survey was
entitled “Short Form Health Survey” and consisted of questions regarding activities of daily
living and life satisfaction (Villareal et al., 2017). This same study measured frailty through a
Physical Performance Test (PPT) which scored individuals on a scale, with higher numbers
meaning better performance with daily functioning. Although each study measured additional
variables through other tools, all tools pertinent to the PICO question are mentioned above.
There was much overlap in the tools used for analysis since the five research articles measured
many of the same variables to determine weight loss and body composition changes.
The results of the research reviewed all suggest that combined aerobic and resistance
exercise interventions were most beneficial for weight loss and body composition changes like
body fat reduction, especially if performed in circuit (Contrò et al., 2017; Glynn et al., 2015; Ho,
Dhaliwal, Hills & Pal, 2012; Kim et al., 2016; Villareal et al., 2017). These findings support the
PICO enquiry of the writer, which aimed to discover whether resistance or combined
aerobic/resistance exercise would increase weight loss more than the other. The evidence
supports the use of combined exercise interventions to combat the obesity epidemic and increase
an overweight person’s chances of weight loss and fat loss success. Other benefits of combined
aerobic and resistance exercise include: decreased frailty in older adults, improved CVD risk
EXERCISE INTERVENTIONS 10
profiles, improved insulin sensitivity, and improved metabolism (Contrò et al., 2017; Glynn et
al., 2015; Ho, Dhaliwal, Hills & Pal, 2012; Kim et al., 2016; Villareal et al., 2017). All five
articles recommended combined exercise as the most effective means of weight loss and body
composition improvement. One study even suggested performing combined aerobic and
resistance training in circuit to achieve the best results in the overweight population. This
information should be included in the education provided for patients. All articles mentioned the
need for more research to continue to solidify their findings. Specifically, they want to study
Each article listed limitations to their study. Four out of five article included small sample
size as a limitation that could have affected the studies’ accuracy in reflecting the population
examined (Glynn et al., 2015; Ho, Dhaliwal, Hills & Pal, 2012; Kim et al., 2016; Villareal et al.,
2017). In the study conducted by Villareal et al. (2017), those who were physically able to
participate may not have been an accurate representation of the standard older obese population.
The sample size was not large enough to look at differences between sexes. However, authors
came to the conclusion that aerobic plus resistance exercise was the best intervention to reduce
frailty and improve physical functioning of older obese adults (2015). In the study conducted by
Kim et al. (2016), there was a lack of consideration for gender differences such as differences in
metabolism. Other limitations include a high dropout rate and analysis of body composition by
BIA, which produces less conclusive results compared to DEXA (2016). Authors concluded
their research in stating they presented new insight into the increase of circulating irisin levels in
exercise induced irisin and body composition changes were evident, the specific causal
EXERCISE INTERVENTIONS 11
relationship remains unclear, presenting opportunity for future research (2016). The study
conducted by Contrò et al. (2017) did not state limitations, but researchers concluded that circuit
training protocol exercise methods lead to the most beneficial body composition changes like
weight loss and fat loss. The research from Glynn et al. (2015) addressed the diet factor as it
easily could have affected individual’s results, but in summary, BCAA’s were the best predictor
Dhaliwal, Hills & Pal’s (2012) study had limitations including: majority of participants were
female, seasonal changes, decreased reported energy intake contributing to body weight changes,
discrepancies in monitored exercise intensity and frequency, and high reliance on participant
honesty and self-reporting. However, the authors acknowledge their successful interventions
References
Contrò, V., Bianco, A., Cooper, J., Sacco, A., Macchiarella, A., Traina, M., & Proia, P.
(2017). Effects of different circuit training protocols on body mass, fat mass and blood
Glynn, E., Piner, L., Huffman, K., Slentz, C., Elliot-Penry, L., & AbouAssi, H. et al. (2015).
Ho, S., Dhaliwal, S., Hills, A., & Pal, S. (2012). The effect of 12 weeks of aerobic, resistance or
combination exercise training on cardiovascular risk factors in the overweight and obese
12-704
Kim, H., Lee, H., So, B., Son, J., Yoon, D., & Song, W. (2016). Effect of aerobic training
and resistance training on circulating irisin level and their association with change of
Villareal, D., Aguirre, L., Gurney, A., Walters, D., Sinacore, D., & Colombo, E. et al.
(2017). Exercise Type in Dieting Obese Older Adults. New England Journal Of
Background/Problem A1:
Statement ● Evidence already supports CVD risk factors
improve through exercise.
● There is a recommendation for the general public of
30 minutes of physical activity a day for improving
general health, but there is not much research out
there on what types of exercise will improve
cardiovascular profiles or be the most effective in
overweight/obese persons.
● Within other studies, researchers looked into how
aerobic exercise affected CVD (cardiovascular
disease) profiles, but did not address other forms
such as resistance training.
● Researchers seek to examine “whether 12 weeks of
moderate-intensity aerobic, resistance, or combined
exercise training would induce and sustain
improvements in cardiovascular risk profile, weight,
and fat loss in overweight and obese adults
compared to no exercise” (Ho, Dhaliwal, Hills &
Pal, 2012).
Measurement Tool/Data A1: Body mass index equation to calculate BMI, weight
Collection Method measured through electronic scales, total body fat
percentages measured by DXA at baseline and 12 weeks;
other values measured, but not applicable to PICOT
question.
Data Analysis A1: General linear model used for analysis, after adjusting
for group and baseline values, paired t-test analyzed the
within-group data.
EXERCISE INTERVENTIONS 15
Findings/Discussion A1:
● Researchers measured many other values, but
weight in kg, BMI, fat in kg, and body fat
percentage at baseline, 8 weeks, and 12 weeks was
all that was pertinent to the PICOT question; the
values listed by researchers are mean values.
● In the combination group there were significant
decreases in body weight, BMI, and total body fat in
comparison to the aerobic and resistance groups.
● The researchers concluded that 12-weeks of mixed
aerobic and resistance exercise will achieve
significant positive effects for CVD risk factors in
this population.
Appraisal/Worth to A1:
practice ● Well researched article, study well-conducted
● Authors state their limitations: participant stress,
anxiety, and time since last exercise session; mainly
female participants; seasonal change factors, issues
monitoring exercise intensity and frequency,
reliance on participant honesty/accuracy with self-
reported information of ⅖ exercises per week - all
could have affected results.
● Authors did not clearly state strengths, but did
suggest generalizing study results to national
borders (may be inappropriate w sample size <100
individuals)
● Overall, great worth to practice, recommend
combination exercise to this population, especially
females
Background/Problem A2:
Statement · Irisin is a myokine that is triggered by exercise and is
therapeutic for obese individuals or those with type II DM.
· Although irisin’s therapeutic role in obesity is known,
there was a need for research regarding circulating irisin
levels in correlation with different types of exercise and
body composition for obese persons. This was the
motivation of the study.
· “The objective of this study is to reveal the effects of
aerobic training and
resistance training on circulating irisin levels and their
associations with
change in body composition in overweight/obese adults”
(Kim et al., 2016).
Design/ A2:
Method/Philosophical · Quantitative
Underpinnings · Pilot study
· 8 week study
Measurement Tool/Data A2: Body mass index equation used to calculate BMI, study
Collection Method used “BIA” for body fat percentage measurements, body
weight calculated via scales in kg. Other values were
measured, such as irisin levels, but these values were not
pertinent to the PICOT question.
Findings/Discussion A2:
· The average attendance for exercise sessions was only
87/4%
· After 8 weeks of training in both exercise groups, body
composition (BMI, fat percentage, and body weight)
changes were significant
· Presence of irisin circulating in blood is associated with
obesity and had a positive correlation with BMI
· Positive body composition changes are closely related to
changes of circulating irisin after exercise in the
overweight/obese person.
EXERCISE INTERVENTIONS 18
Appraisal/Worth to A2:
practice · Well researched article, study well-conducted overall
· Authors state their limitations: small sample size, no
consideration for gender differences, high dropout rate,
analysis of body composition by BIA vs the more accurate
DXA, specific strengths not listed
· Good worth to practice, supports any recommendation of
exercise to obese/overweight individuals
· Highlights need for future research on effects of various
exercise programs in relation to body composition in
obese/overweight
Background/Problem A3:
Statement · Exercise is known to improve metabolic dysfunction.
· “Skeletal muscle is a major site of insulin action, and thus,
a practice target or therapeutic interventions to improve
insulin sensitivity” (Glynn et al., 2015).
·“The purpose of this study was to investigate the
relationship between BCAA metabolism and IS in
overweight individuals during exercise intervention”
(Glynn et al., 2015).
· Researchers wanted to test the impact of different exercise
regimes and hypothesized that the combined group would
be the most successful/beneficial.
Design/ A3:
Method/Philosophical · Quantitative; Experimental design; Randomized
Underpinnings · 6 month study
Measurement Tool/Data A3: Body mass index calculated BMI formula, weight
Collection Method measured in kg via scales, body fat composition tool not
mentioned; many other serum levels measured (BCAA’s
and amino acid turnover, glycerin metabolism, insulin
sensitivity for example)
Findings/Discussion A3:
· Positive body composition changes related to combined
resistance and aerobic exercise
program
· Combined methods also increase endurance (time to
exhaustion)
· Positive body composition changes (weight loss,
decreased body fat percentage, etc.)
had positive correlation with improvements in insulin
sensitivity
· Improvements in insulin sensitivity were predicted by
increases in molar sum of circulating BCAA’s (branched-
chain amino acids).
· Combined resistance and aerobic exercise increased molar
sum of circulating BCAA’s.
Appraisal/Worth to A3:
practice · Well conducted and researched, highly
professional/scientific study
· Authors state their limitations: small sample size; “while it
is known that exercise has acute effects on measures of IS
and protein turnover, the participants were exercising 3
days/week...24-36 hours after an exercise session represents
their ‘new normal’ metabolic state on days they were not
exercising and represents a combination of chronic and
acute exercise effects” (Glynn et al., 2015); participants
were not asked to change their diet, which could affect
individuals’ results
· Of worth to practice - researchers measure various
metabolism variables in overweight population
· Use information to brainstorm new interventions for this
population specific to improving metabolic qualities in
obese individuals
Background/Problem A4:
Statement · Researchers recognize obesity can cause older adults to
become frailer, but also know
weight loss can contribute to age-related muscle and bone
mass loss.
· Researchers sought to investigate “the effectiveness of
several exercise modes in reversing frailty and preventing
reduction in muscle and bone mass induced by
weight loss” (Villareal et al., 2017).
Design/ A4:
Method/Philosophical · Quantitative
Underpinnings · Experimental design
· Randomized
· 26 week study
Measurement Tool/Data
Collection Method A4: Physical Performance Test measured frailty on a scale
18-31 on modified version (higher scores means better
performance), functional status questionnaire, Lunar DPX
measured fat mass, lean mass, and bone mineral density,
quality of life (Short-Form Health Survey)
Data Analysis A4: Sample size of 40 given 80% power to detect a mean
difference, SAS software version 9.4, baseline
characteristics used analysis of variance/Fisher’s extract
test, Bonferroni correction adjusted for comparisons,
Dunnett’s test, Fisher Hayter test.
Findings/Discussion A4:
· Aerobic, resistance, and combined all experienced weight
loss, lean mass decreased much less in combined group.
· Overall, combined resistance and aerobic exercise
decreased frailty, increased physical functioning, and
preserved lean mass of obese older adults than just aerobic
or resistance exercise alone.
Appraisal/Worth to A4:
practice · Well conducted, well organized and
clear/understandable/concise in statements
· Authors state limitations and strengths in separate
paragraphs, clearly state new findings/suggestions of their
research, and make recommendations for future research
· Excellent worth to practice.
First Author A5: Valentina Contro (2017): qualifications not found listed
(Year)/Qualifications in article
Background/Problem A5:
Statement ● In the past, there has been “hazy” research regarding
aerobic vs resistance exercise for fat loss and
changes in body composition.
● Researchers sought to compare different circuit
training protocols to observe which is best for
EXERCISE INTERVENTIONS 23
weight loss.
Design/ A5:
Method/Philosophical ● Quantitative
Underpinnings ● Randomized
● 12 week study
Sample/Setting/Ethical A5:
Considerations ● Sample: 45 sedentary overweight females
● Setting: Italy
● Ethical Considerations: no mention of ethical
considerations in this article…
Measurement Tool/Data A5: Weight was measured using electronic scales in kg,
Collection Method body composition assessed by BIA (non-invasive), &
venous blood samples
Data Analysis
A5: Multivariate analysis of variance (MANOVA) to
compare difference in measures of weight, BMI, and lipid
profiles across groups; post-hoc Tukey-Kramer test for
pairwise comparisons, alpha comparison significance level
set at 5%, statistica software version 8.0 used for analysis.
EXERCISE INTERVENTIONS 24
Findings/Discussion A5:
● Circuit training (combined aerobic and resistance)
was seen to be the most effective intervention in
reduction of body weight and fat loss in the obese
female population.
● Oddly, decreased body fat mass did not correlate
with decrease in triglycerides or cholesterol
Appraisal/Worth to A5:
practice ● Well conducted, well organized and concise
● Translated Italian → English made it a more
challenging read
● Authors state few limitations
● Authors do not state strengths
● Clearly state their new research findings
● Excellent worth to practice