Effect of a 12-week non-contact exercise intervention on body composition and health-related physical fitness in adults: a pilot test

[Purpose] The purpose of this study was to evaluate the effects of a 12-week non-contact exercise intervention on body composition and health-related physical fitness in adults.[Methods] One hundred adults were initially enrolled; however, ninety-seven participants (men: n = 41, women: n = 56) completed the study. The non-contact exercise was performed for 12 weeks using a smart tracker (Charge 4, Fitbit, USA) and mobile phone applications. The non-contact exercise program included resistance, aerobic, and flexibility exercises.[Results] The results showed that percent body fat (F=4.993, p=.016, η_p²=.049), fat-free mass (F=4.690, p=.024, η_p²=.047), and skeletal muscle mass (F=5.623, p=.004, η_p²=.055) significantly changed during the intervention period. Further, significant increases were seen in hand grip strength (F=12.167, p<.001, η_p²=.112), sit-and-reach (F=20.497, p<.001, η_p²=.176), sit-ups (F=42.107, p<.001, η_p²=.305), and VO_2max (F=4.311, p=.037, η_p²=.043).[Conclusion] Our findings suggest that 12 weeks of non-contact exercise improves body composition and health-related physical fitness. Wearable technologies encourage individuals to modify their lifestyles by increasing physical activity and achieving the goal of maintaining health conditions among adults.