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Table 2 Description of the ManUp physical activity and healthy eating challenges

From: Effectiveness of a website and mobile phone based physical activity and nutrition intervention for middle-aged males: Trial protocol and baseline findings of the ManUp Study

Activity Light Strength (3 weeks) Mid Strength (6 weeks) Full strength (12 weeks)
Walking 1.5 hrs/week or 2.5 hrs/week or 3.5 hrs/week or
7500 steps/day 10000 steps/day 12000 steps/day
Cycling 1 hr/week or 2 hrs/week 4 hrs/week
25 km/week or 50 km/week or 100 km/week
Swimming 0.5 hr/week or 1 hr/week or 1.5 hrs/week or
1 km/week 2 km/week 3 km/week
Running 0.5 hr/week or 1 hr/week or 2.0 hrs/week or
5 km/week 10 km/week 20 km/week
Sport & Recreation 0.5 hr/week 1 hr/week 1.5 hrs/week
Strengthening Set 8 exercises Set 8 exercises Set 8 exercises
1 x set (8–10 reps) 2 x set (8–10 reps) 3 x set (8–10 reps)
2 x/week 2 x/week 2 x/week
Healthy Eating ≥3 healthy eating goals/day ≥5 healthy eating goals/day ≥7 healthy eating goals/day