Table 4. All participants- changes in Fitness Fatness Index and other physical and physiological characteristics following the exercise interventions.

	Standardised (n = 19)		Effect Size Within Group	Individualised (n = 19)		Effect Size Within Group	Control (n = 8)		Effect Size Within Group	Between group difference
Parameters	Pre	Post	Cohen d	Pre	Post	Cohen d	Pre	Post	Cohen d	p-value
FFI, (METs/WtHR)	13.04 ± 4.15	14.45 ± 4.11	0.34	16.93 ± 5.41	19.54 ± 6.01	0.45	15.23 ± 2.48	15.87 ± 2.91	0.23	<0.001
METs	6.97 ± 1.34	7.49 ± 1.20	0.41	8.42 ± 2.14	9.39 ± 2.44	0.42	8.12 ± 1.29	7.91 ± 1.32	0.16	<0.001
WtHR	0.56 ± 0.08	0.54 ±0.08	0.25	0.51 ± 0.06	0.49 ± 0.05	0.36	0.51 ± 0.06	0.50 ± 0.05	0.18	0.012
WC (m)	0.94 ± 0.16	0.91 ± 0.15	0.19	0.88 ± 0.12	0.85 ± 0.11	0.26	0.87 ± 0.11	0.86 ± 0.11	0.09	0.005
Rel V̇O2max (mL·kg-1·min-1)	24.38 ± 4.69	26.22 ± 4.19	0.41	29.48 ± 7.49	32.85 ± 8.55	0.42	28.41 ± 4.52	27.68 ± 4.63	0.15	<0.001
Abs V̇O2max (Lmin-1)	2.05 ± 0.62	2.21 ± 0.61	0.30	2.38 ± 0.79	2.61 ± 0.85	0.28	2.16 ± 0.73	2.09 ± 0.70	0.09	<0.001
PA (MET·min·wk-1)	838 ± 979	3680 ± 1671	2.07	937 ± 587	3855 ± 2261	1.77	1354 ± 1018	1176 ± 1109	0.17	0.007
Time sitting (hour·day-1)	5.6 ± 2.7	4.5 ± 2.3	0.43	6.3 ± 2.4	5.4 ± 2.4	0.38	6.5 ± 1.2	6.9 ± 2.5	0.20	0.049

FFI, fitness fatness index; METs, metabolic equivalents; WtHR, waist to height ratio; WC, waist circumference; Rel V̇O₂max, relative V̇O₂ maximum; Abs V̇O₂max, absolute V̇O₂max; PA, physical activity