![]() Approximately 12 repetitions were performed per station. The program consisted of 2 circuits of 6 exercise stations of 1min at 50-60% of Heart Rate Reserve (HRR) which progressed to 70-85% of HRR after the first two weeks, alternating with 1min active rest at 40-50% of HRR which progressed to 50-60% of HRR. Participants in the HICT-group trained for 36-minutes, twice a week (18-minutes per session) for 8 weeks in total. A total of 30 participants were randomly allocated to HICT-group (n = 15) or to a no exercise control-group (n = 15). Methods: The trial was prospectively registered with Cyprus National Bioethics Committee ΕΕΒΚ/ΕΠ/2017/38 29 th October 2017. The purpose of this study is to investigate the effects of a minimal dose, High-Intensity Circuit Training (HICT) program on a range of cardiovascular risk factors in obese and overweight individuals. (Remember 5-5-5-5….5 minutes with stimulator on, 5 minutes with stimulator off but in place doing kegel exercises, 5 second contraction, 5 second rest.Background: Obesity is a serious risk for various cardiovascular diseases and is often managed with increased physical activity and exercise. For the Kegel exercises, hold the contraction for 5 seconds and then release/relax for 5 seconds repeat for the 5 minutes. It is recommended to use the stimulator for at least 5 minutes and not more than 10 minutes, followed by 5 minutes of ‘volitional contractions’ or Kegel exercises while the device is in place but turned OFF. Intensity has its best results if used consistently, ideally 6-7 days per week. Adjust the vibration to the desired level (of 5 available) by pressing the up/down arrows.
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