1. Body Composition

7.2 — GENERAL (All 13 participants: M001–M009, M011, M012)

Body Composition — 7.2 Active — GENERAL (n=11, Session 1 vs. Session 5)
Measure N Mean 1 (Pre) SD 1 Mean 2 (Post) SD 2 p-value 95% CI Cohen’s d Effect Size η² (eta²) SW p (diff) Test Used Sig ★
Fat % (Pre vs. Post) 11 37.482 7.549 37.273 8.309 0.7672 [-1.740, 1.322] -0.092 Negligible 0.0092 0.0942 Paired t-test
Fat-Free Mass kg (Pre vs. Post) 11 49.370 7.562 50.297 7.398 0.0294 [0.056, 2.023] 0.670 Medium 0.0017 0.0283 Wilcoxon ★
Fat Mass kg (Pre vs. Post) 11 31.558 12.339 31.778 13.137 0.7001 [-1.014, 1.453] 0.120 Negligible 0.0155 0.1625 Paired t-test
Body Mass kg (Pre vs. Post) 11 80.929 19.143 82.069 19.517 0.0257 [0.170, 2.111] 0.789 Medium 0.4066 0.6147 Paired t-test ★

7.2 — PERI (M002, M003, M011, M012)

Body Composition — 7.2 Active — PERI-MENOPAUSE (n=4, Session 1 vs. Session 5)
Measure N Mean 1 (Pre) SD 1 Mean 2 (Post) SD 2 p-value 95% CI Cohen’s d Effect Size η² (eta²) SW p (diff) Test Used Sig ★
Fat % — Peri 4 40.550 3.870 39.425 4.914 0.3325 [-4.231, 1.981] -0.576 Medium 0.3070 0.5299 Paired t-test
Fat-Free Mass kg — Peri 4 53.239 8.968 54.539 8.427 0.1440 [-0.804, 3.404] 0.983 Large 0.5630 0.3720 Paired t-test
Fat Mass kg — Peri 4 37.194 11.658 36.640 13.022 0.6211 [-3.764, 2.656] -0.275 Small 0.0914 0.2730 Paired t-test
Body Mass kg — Peri 4 90.433 20.437 91.164 21.277 0.4545 [-1.983, 3.445] 0.428 Small 0.1967 0.9773 Paired t-test

7.2 — POST (M001, M004–M009)

Body Composition — 7.2 Active — POST-MENOPAUSE (n=7, Session 1 vs. Session 5)
Measure N Mean 1 (Pre) SD 1 Mean 2 (Post) SD 2 p-value 95% CI Cohen’s d Effect Size η² (eta²) SW p (diff) Test Used Sig ★
Fat % — Post 7 35.729 8.811 36.043 9.907 0.7432 [-1.927, 2.556] 0.130 Negligible 0.0192 0.0808 Paired t-test
Fat-Free Mass kg — Post 7 47.159 6.278 47.874 6.071 0.2049 [-0.312, 2.280] 0.485 Small 0.0104 0.0077 Wilcoxon
Fat Mass kg — Post 7 28.338 12.350 28.999 13.345 0.3480 [-0.928, 2.251] 0.385 Small 0.1473 0.1813 Paired t-test
Body Mass kg — Post 7 75.497 17.530 76.872 17.939 0.0368 [0.117, 2.631] 1.011 Large 0.5438 0.0563 Paired t-test ★

7.1 — GENERAL (All 11: C001–C015)

Body Composition — 7.1 Sedentary — GENERAL (n=13, Peri: S1vsS3 | Post: S1vsS5)
Measure N Mean 1 (Pre) SD 1 Mean 2 (Post) SD 2 p-value 95% CI Cohen’s d Effect Size η² (eta²) SW p (diff) Test Used Sig ★
Fat % (Pre vs. Post) 13 35.515 6.454 34.608 5.544 0.0445 [-1.789, -0.026] -0.622 Medium 0.2956 0.1635 Paired t-test ★
Fat-Free Mass kg (Pre vs. Post) 13 46.128 6.020 47.259 5.832 0.0021 [0.507, 1.741] 1.087 Large 0.0042 0.0278 Wilcoxon ★
Fat Mass kg (Pre vs. Post) 13 25.796 6.907 25.262 5.861 0.2322 [-1.458, 0.390] -0.349 Small 0.1166 0.1095 Paired t-test
Body Mass kg (Pre vs. Post) 13 71.924 9.139 72.522 8.581 0.1242 [-0.151, 1.473] 0.374 Small 0.0381 0.0241 Wilcoxon

7.1 — PERI (C001, C003, C008, C010, C012, C013, C014)

Body Composition — 7.1 Sedentary — PERI-MENOPAUSE (n=7, Session 1 vs. Session 3)
Measure N Mean 1 (Pre) SD 1 Mean 2 (Post) SD 2 p-value 95% CI Cohen’s d Effect Size η² (eta²) SW p (diff) Test Used Sig ★
Fat % — Peri 7 33.414 4.413 32.600 4.024 0.1093 [-1.875, 0.246] -0.710 Medium 0.3704 0.3904 Paired t-test
Fat-Free Mass kg — Peri 7 49.649 5.263 50.658 4.979 0.0217 [0.207, 1.811] 1.164 Large 0.6125 0.3877 Paired t-test ★
Fat Mass kg — Peri 7 25.057 4.497 24.605 4.240 0.2129 [-1.246, 0.342] -0.527 Medium 0.2445 0.7905 Paired t-test
Body Mass kg — Peri 7 74.706 7.303 75.264 7.030 0.0904 [-0.119, 1.234] 0.762 Medium 0.4039 0.1016 Paired t-test

7.1 — POST (C002, C004, C006, C007, C011, C015)

Body Composition — 7.1 Sedentary — POST-MENOPAUSE (n=6, Session 1 vs. Session 5)
Measure N Mean 1 (Pre) SD 1 Mean 2 (Post) SD 2 p-value 95% CI Cohen’s d Effect Size η² (eta²) SW p (diff) Test Used Sig ★
Fat % — Post 6 37.967 7.950 36.950 6.490 0.2407 [-2.980, 0.947] -0.543 Medium 0.2616 0.2612 Paired t-test
Fat-Free Mass kg — Post 6 42.019 4.016 43.293 4.101 0.0360 [0.484, 2.384] 0.991 Large 0.0278 0.0031 Wilcoxon ★
Fat Mass kg — Post 6 26.659 9.411 26.029 7.718 0.5093 [-2.907, 1.648] -0.290 Small 0.0916 0.2859 Paired t-test
Body Mass kg — Post 6 68.678 10.630 69.323 9.727 0.5297 [-1.810, 3.099] 0.276 Small 0.0835 0.0741 Paired t-test

Cross-Study Comparison Plot

Paired Plots — 7.2

2. Sleep Quality

7.2 — GENERAL

Sleep — 7.2 Active — GENERAL (n=13, Week 1 vs. Week 7)
Measure N Mean 1 (Pre) SD 1 Mean 2 (Post) SD 2 p-value 95% CI Cohen’s d Effect Size η² (eta²) SW p (diff) Test Used Sig ★
Hours of Sleep (Pre vs. Post) 11 6.773 1.009 7.273 0.647 0.0330 [0.000, 1.000] 0.791 Medium 0.0055 0.0080 Wilcoxon ★
Sleep Quality (Pre vs. Post) 11 7.000 1.265 8.000 1.000 0.0187 [0.205, 1.795] 0.845 Large 0.4400 0.6095 Paired t-test ★
Nighttime Awakenings (Pre vs. Post) 11 2.500 1.483 2.136 2.335 0.2261 [-2.000, 2.000] -0.181 Negligible 0.6426 0.0020 Wilcoxon

7.2 — PERI

Sleep — 7.2 Active — PERI-MENOPAUSE (n=4)
Measure N Mean 1 (Pre) SD 1 Mean 2 (Post) SD 2 p-value 95% CI Cohen’s d Effect Size η² (eta²) SW p (diff) Test Used Sig ★
Hours of Sleep — Peri 4 6.250 0.957 7.000 0.816 0.0890 [0.500, 0.500] 1.500 Large 0.0625 0.0012 Wilcoxon
Sleep Quality — Peri 4 6.000 1.414 8.000 1.414 0.0163 [0.701, 3.299] 2.449 Large 0.8889 0.6830 Paired t-test ★
Nighttime Awakenings — Peri 4 2.500 2.160 1.500 1.414 0.0917 [-2.299, 0.299] -1.225 Large 0.6667 0.6830 Paired t-test

7.2 — POST

Sleep — 7.2 Active — POST-MENOPAUSE (n=7)
Measure N Mean 1 (Pre) SD 1 Mean 2 (Post) SD 2 p-value 95% CI Cohen’s d Effect Size η² (eta²) SW p (diff) Test Used Sig ★
Hours of Sleep — Post 7 7.071 0.976 7.429 0.535 0.2199 [-0.281, 0.995] 0.518 Medium 0.2381 0.0995 Paired t-test
Sleep Quality — Post 7 7.571 0.787 8.000 0.816 0.2894 [-0.474, 1.331] 0.439 Small 0.1837 0.6085 Paired t-test
Nighttime Awakenings — Post 7 2.500 1.155 2.500 2.769 1.0000 [-2.265, 2.265] 0.000 Negligible 0.0000 0.0557 Paired t-test

7.1 — GENERAL

Sleep — 7.1 Sedentary — GENERAL (n=11, Week 1 vs. Week 7)
Measure N Mean 1 (Pre) SD 1 Mean 2 (Post) SD 2 p-value 95% CI Cohen’s d Effect Size η² (eta²) SW p (diff) Test Used Sig ★
Hours of Sleep (Pre vs. Post) 13 6.385 0.870 6.692 0.630 0.2031 [-0.000, 1.500] 0.410 Small 0.7260 0.0110 Wilcoxon
Sleep Quality (Pre vs. Post) 13 6.154 1.519 6.231 2.048 0.5328 [-1.500, 1.500] 0.051 Negligible 0.4471 0.0117 Wilcoxon
Nighttime Awakenings (Pre vs. Post) 13 1.654 0.987 1.808 1.109 0.6130 [-0.492, 0.799] 0.144 Negligible 0.0220 0.3559 Paired t-test

7.1 — PERI

Sleep — 7.1 Sedentary — PERI-MENOPAUSE (n=7)
Measure N Mean 1 (Pre) SD 1 Mean 2 (Post) SD 2 p-value 95% CI Cohen’s d Effect Size η² (eta²) SW p (diff) Test Used Sig ★
Hours of Sleep — Peri 7 6.857 0.690 6.857 0.690 1.0000 [0.000, 0.000] 0.000 Negligible 0.8813 0.0238 Wilcoxon
Sleep Quality — Peri 7 6.000 1.155 5.714 2.430 1.0000 [-1.500, 1.000] -0.159 Negligible 0.4815 0.0195 Wilcoxon
Nighttime Awakenings — Peri 7 1.643 1.215 1.643 1.069 1.0000 [1.000, 1.000] 0.000 Negligible 0.7701 0.0300 Wilcoxon

7.1 — POST

Sleep — 7.1 Sedentary — POST-MENOPAUSE (n=6)
Measure N Mean 1 (Pre) SD 1 Mean 2 (Post) SD 2 p-value 95% CI Cohen’s d Effect Size η² (eta²) SW p (diff) Test Used Sig ★
Hours of Sleep — Post 6 5.833 0.753 6.500 0.548 0.1019 [-0.190, 1.524] 0.816 Large 0.4444 0.0911 Paired t-test
Sleep Quality — Post 6 6.333 1.966 6.833 1.472 0.2956 [-0.601, 1.601] 0.477 Small 0.2143 0.8201 Paired t-test
Nighttime Awakenings — Post 6 1.667 0.753 2.000 1.225 0.5301 [-0.938, 1.604] 0.275 Small 0.0833 0.4150 Paired t-test

Sleep Progression Trend Lines

3. Cognitive Function

7.2 — GENERAL

Cognition — 7.2 Active — GENERAL (n=13, Session 1 vs. Session 5)
Measure N Mean 1 (Pre) SD 1 Mean 2 (Post) SD 2 p-value 95% CI Cohen’s d Effect Size η² (eta²) SW p (diff) Test Used Sig ★
Vocabulary Score /30 (Pre vs. Post) 11 27.000 1.000 27.182 1.328 0.6905 [-0.806, 1.170] 0.124 Negligible 0.0165 0.3123 Paired t-test
Trail Making A (Pre vs. Post) 11 50.774 13.576 53.673 12.805 0.4998 [-6.328, 12.126] 0.211 Small 0.0467 0.3490 Paired t-test
Trail Making B (Pre vs. Post) 11 32.299 14.887 41.051 12.073 0.0778 [-1.172, 18.676] 0.592 Medium 0.2786 0.8922 Paired t-test

7.2 — PERI

Cognition — 7.2 Active — PERI-MENOPAUSE (n=4)
Measure N Mean 1 (Pre) SD 1 Mean 2 (Post) SD 2 p-value 95% CI Cohen’s d Effect Size η² (eta²) SW p (diff) Test Used Sig ★
Vocab — Peri 4 27.000 0.816 26.750 1.893 0.7177 [-2.252, 1.752] -0.199 Negligible 0.0500 0.4064 Paired t-test
Trail A — Peri 4 54.178 13.555 54.020 13.996 0.9852 [-25.072, 24.757] -0.010 Negligible 0.0001 0.2898 Paired t-test
Trail B — Peri 4 32.413 16.102 44.102 12.607 0.4031 [-26.618, 49.998] 0.486 Small 0.2392 0.2717 Paired t-test

7.2 — POST

Cognition — 7.2 Active — POST-MENOPAUSE (n=7)
Measure N Mean 1 (Pre) SD 1 Mean 2 (Post) SD 2 p-value 95% CI Cohen’s d Effect Size η² (eta²) SW p (diff) Test Used Sig ★
Vocab — Post 7 27.000 1.155 27.429 0.976 0.5098 [-1.068, 1.925] 0.265 Small 0.0756 0.7250 Paired t-test
Trail A — Post 7 48.829 14.254 53.474 13.236 0.3974 [-7.832, 17.123] 0.344 Small 0.1215 0.8604 Paired t-test
Trail B — Post 7 32.234 15.482 39.307 12.397 0.0591 [-0.375, 14.520] 0.878 Large 0.4737 0.9096 Paired t-test

7.1 — GENERAL

Cognition — 7.1 Sedentary — GENERAL (n=11, Session 1 vs. Session 3)
Measure N Mean 1 (Pre) SD 1 Mean 2 (Post) SD 2 p-value 95% CI Cohen’s d Effect Size η² (eta²) SW p (diff) Test Used Sig ★
Vocabulary Score /30 (Pre vs. Post) 13 26.769 1.787 26.846 1.519 0.8358 [-1.500, 1.500] 0.038 Negligible 0.4958 0.0265 Wilcoxon
Trail Making A (Pre vs. Post) 13 46.004 10.177 54.588 13.210 0.0809 [-1.229, 18.396] 0.529 Medium 0.2324 0.0873 Paired t-test
Trail Making B (Pre vs. Post) 13 35.398 11.740 39.757 11.203 0.1546 [-1.892, 10.609] 0.421 Small 0.1613 0.8350 Paired t-test

7.1 — PERI

Cognition — 7.1 Sedentary — PERI-MENOPAUSE (n=7)
Measure N Mean 1 (Pre) SD 1 Mean 2 (Post) SD 2 p-value 95% CI Cohen’s d Effect Size η² (eta²) SW p (diff) Test Used Sig ★
Vocab — Peri 7 26.429 1.813 26.000 1.414 0.5827 [-2.000, 1.000] -0.199 Negligible 0.6335 0.0217 Wilcoxon
Trail A — Peri 7 48.124 9.994 58.101 14.932 0.2300 [-8.296, 28.250] 0.505 Medium 0.2293 0.2234 Paired t-test
Trail B — Peri 7 39.437 14.394 42.623 9.957 0.3383 [-4.307, 10.679] 0.393 Small 0.1528 0.4120 Paired t-test

7.1 — POST

Cognition — 7.1 Sedentary — POST-MENOPAUSE (n=6)
Measure N Mean 1 (Pre) SD 1 Mean 2 (Post) SD 2 p-value 95% CI Cohen’s d Effect Size η² (eta²) SW p (diff) Test Used Sig ★
Vocab — Post 6 27.167 1.835 27.833 0.983 0.4206 [-1.287, 2.621] 0.358 Small 0.1333 0.1948 Paired t-test
Trail A — Post 6 43.530 10.727 50.488 10.668 0.2338 [-6.253, 20.170] 0.553 Medium 0.2683 0.2081 Paired t-test
Trail B — Post 6 30.687 5.718 36.413 12.544 0.3360 [-8.111, 19.564] 0.434 Small 0.1846 0.9700 Paired t-test

4. Menopause Rating Scale (MRS)

7.2 — GENERAL

MRS — 7.2 Active — GENERAL (n=13, Session 1 vs. Session 5)
Measure N Mean 1 (Pre) SD 1 Mean 2 (Post) SD 2 p-value 95% CI Cohen’s d Effect Size η² (eta²) SW p (diff) Test Used Sig ★
MRS Total (Pre vs. Post) 11 13.818 8.134 3.636 4.545 < .001 [-14.766, -5.598] -1.492 Large 0.7101 0.1337 Paired t-test ★
Psychological Subscale (Pre vs. Post) 11 3.636 2.767 0.273 0.647 0.0030 [-5.294, -1.433] -1.171 Large 0.6012 0.2329 Paired t-test ★
Somatic Subscale (Pre vs. Post) 11 6.091 3.239 2.182 2.523 < .001 [-5.673, -2.146] -1.489 Large 0.7092 0.1425 Paired t-test ★
Urogenital Subscale (Pre vs. Post) 11 4.091 3.590 1.182 1.888 0.0088 [-6.500, -1.500] -0.916 Large 1.0000 0.0107 Wilcoxon ★

7.2 — PERI

MRS — 7.2 Active — PERI-MENOPAUSE (n=4)
Measure N Mean 1 (Pre) SD 1 Mean 2 (Post) SD 2 p-value 95% CI Cohen’s d Effect Size η² (eta²) SW p (diff) Test Used Sig ★
MRS Total — Peri 4 11.500 6.137 4.250 6.131 0.0603 [-15.086, 0.586] -1.472 Large 0.7429 0.0663 Paired t-test
Psychological — Peri 4 2.500 1.291 0.750 0.957 0.0354 [-3.273, -0.227] -1.828 Large 0.8167 0.2725 Paired t-test ★
Somatic — Peri 4 6.000 2.708 2.250 2.872 0.0939 [-8.676, 1.176] -1.211 Large 0.6618 0.5381 Paired t-test
Urogenital — Peri 4 3.000 2.944 1.250 2.500 0.2126 [-5.278, 1.778] -0.789 Medium 0.4537 0.1032 Paired t-test

7.2 — POST

MRS — 7.2 Active — POST-MENOPAUSE (n=7)
Measure N Mean 1 (Pre) SD 1 Mean 2 (Post) SD 2 p-value 95% CI Cohen’s d Effect Size η² (eta²) SW p (diff) Test Used Sig ★
MRS Total — Post 7 15.143 9.263 3.286 3.904 0.0058 [-18.807, -4.907] -1.578 Large 0.7439 0.5315 Paired t-test ★
Psychological — Post 7 4.286 3.251 0.000 0.000 0.0130 [-7.293, -1.279] -1.318 Large 0.6696 0.9083 Paired t-test ★
Somatic — Post 7 6.143 3.716 2.143 2.545 0.0064 [-6.388, -1.612] -1.549 Large 0.7368 0.3996 Paired t-test ★
Urogenital — Post 7 4.714 3.988 1.143 1.676 0.0340 [-6.500, -2.000] -0.992 Large 1.0000 0.0448 Wilcoxon ★

7.1 — GENERAL

MRS — 7.1 Sedentary — GENERAL (n=11, Session 1 vs. Session 3)
Measure N Mean 1 (Pre) SD 1 Mean 2 (Post) SD 2 p-value 95% CI Cohen’s d Effect Size η² (eta²) SW p (diff) Test Used Sig ★
MRS Total (Pre vs. Post) 13 12.846 5.829 5.308 3.521 < .001 [-10.872, -4.205] -1.366 Large 0.6692 0.3206 Paired t-test ★
Psychological Subscale (Pre vs. Post) 13 5.231 3.516 1.846 2.115 0.0015 [-5.000, -1.500] -1.215 Large 1.0000 0.0038 Wilcoxon ★
Somatic Subscale (Pre vs. Post) 13 5.615 2.256 2.615 1.502 < .001 [-4.396, -1.604] -1.299 Large 0.6464 0.0504 Paired t-test ★
Urogenital Subscale (Pre vs. Post) 13 2.000 2.000 0.846 0.987 0.0411 [-2.253, -0.055] -0.634 Medium 0.3036 0.3786 Paired t-test ★

7.1 — PERI

MRS — 7.1 Sedentary — PERI-MENOPAUSE (n=7)
Measure N Mean 1 (Pre) SD 1 Mean 2 (Post) SD 2 p-value 95% CI Cohen’s d Effect Size η² (eta²) SW p (diff) Test Used Sig ★
MRS Total — Peri 7 13.000 7.303 4.857 3.761 0.0076 [-13.192, -3.093] -1.491 Large 0.7218 0.4005 Paired t-test ★
Psychological — Peri 7 5.571 4.077 2.000 2.000 0.0168 [-6.234, -0.909] -1.241 Large 0.6423 0.0993 Paired t-test ★
Somatic — Peri 7 5.571 2.225 2.429 1.813 0.0065 [-5.025, -1.260] -1.544 Large 0.7356 0.1820 Paired t-test ★
Urogenital — Peri 7 1.857 2.268 0.429 0.535 0.1814 [-5.000, -2.000] -0.719 Medium 1.0000 0.0272 Wilcoxon

7.1 — POST

MRS — 7.1 Sedentary — POST-MENOPAUSE (n=6)
Measure N Mean 1 (Pre) SD 1 Mean 2 (Post) SD 2 p-value 95% CI Cohen’s d Effect Size η² (eta²) SW p (diff) Test Used Sig ★
MRS Total — Post 6 12.667 4.179 5.833 3.488 0.0388 [-13.145, -0.522] -1.136 Large 0.6077 0.1647 Paired t-test ★
Psychological — Post 6 4.833 3.061 1.667 2.422 0.0340 [-5.500, -1.500] -1.082 Large 1.0000 0.0045 Wilcoxon ★
Somatic — Post 6 5.667 2.503 2.833 1.169 0.0551 [-5.758, 0.091] -1.017 Large 0.5536 0.2044 Paired t-test
Urogenital — Post 6 2.167 1.835 1.333 1.211 0.2892 [-2.641, 0.974] -0.484 Small 0.2193 0.8302 Paired t-test

MRS Cross-Study Comparison Plot

5. HUMAC Muscle Strength

7.2 — GENERAL

HUMAC — 7.2 Active — GENERAL (n=13, Session 1 vs. Session 5)
Measure N Mean 1 (Pre) SD 1 Mean 2 (Post) SD 2 p-value 95% CI Cohen’s d Effect Size η² (eta²) SW p (diff) Test Used Sig ★
IsoExt 60°T3 — Right (Pre vs. Post) 11 100.182 25.694 101.091 15.228 0.9012 [-14.999, 16.817] 0.038 Negligible 0.0016 0.5445 Paired t-test
IsoExt 60°T3 — Left (Pre vs. Post) 11 95.091 15.732 103.273 14.297 0.0102 [2.412, 13.952] 0.953 Large 0.4996 0.5956 Paired t-test ★
IsoExt 60°T3 — Deficit (Pre vs. Post) 11 14.364 9.146 9.818 9.304 0.3489 [-14.850, 5.759] -0.296 Small 0.0881 0.0645 Paired t-test
IsoExt 60°T0.5 — Right 11 81.455 27.707 77.091 21.640 0.5348 [-19.488, 10.761] -0.194 Negligible 0.0397 0.7956 Paired t-test
IsoExt 60°T0.5 — Left 11 80.091 24.098 81.455 26.733 0.7724 [-8.861, 11.589] 0.090 Negligible 0.0088 0.5600 Paired t-test
IsoFlex 30°T3 — Right 11 47.727 15.493 47.182 12.319 0.7554 [-10.500, 6.000] -0.050 Negligible 0.1509 0.0087 Wilcoxon
IsoFlex 30°T3 — Left 11 49.455 13.041 49.091 13.247 0.9097 [-7.328, 6.600] -0.035 Negligible 0.0014 0.9828 Paired t-test
IsoK 60/60 Ext — Right 11 60.455 16.627 65.091 15.109 0.1560 [-2.097, 11.370] 0.463 Small 0.1905 0.3231 Paired t-test
IsoK 60/60 Ext — Left 11 65.182 11.098 67.000 11.036 0.5249 [-4.330, 7.967] 0.199 Negligible 0.0416 0.4957 Paired t-test
IsoK 60/60 Flex — Right 11 28.273 9.231 31.909 9.964 0.1628 [-1.740, 9.013] 0.454 Small 0.1851 0.2007 Paired t-test
IsoK 60/60 Flex — Left 11 26.182 6.178 33.455 7.967 0.0070 [2.474, 12.071] 1.018 Large 0.5328 0.2562 Paired t-test ★
IsoK 240/240 Ext — Right 11 31.091 10.251 36.636 7.788 0.0019 [2.581, 8.510] 1.257 Large 0.6347 0.8204 Paired t-test ★
IsoK 240/240 Ext — Left 11 29.000 9.849 37.000 7.099 0.0037 [3.000, 13.000] 1.058 Large 0.0083 0.0053 Wilcoxon ★
IsoK 240/240 Ext — Deficit 11 16.727 11.637 7.273 6.544 0.0263 [-17.541, -1.368] -0.786 Medium 0.4043 0.0716 Paired t-test ★
IsoK 240/240 Flex — Right 11 18.091 8.396 19.545 7.712 0.5296 [-3.522, 6.431] 0.196 Negligible 0.0407 0.5085 Paired t-test
IsoK 240/240 Flex — Left 11 17.455 7.019 20.818 5.564 0.1084 [-0.888, 7.615] 0.531 Medium 0.2371 0.7669 Paired t-test

7.2 — PERI

HUMAC — 7.2 Active — PERI-MENOPAUSE (n=4)
Measure N Mean 1 (Pre) SD 1 Mean 2 (Post) SD 2 p-value 95% CI Cohen’s d Effect Size η² (eta²) SW p (diff) Test Used Sig ★
IsoExt 60°T3 — Right — Peri 4 107.750 27.837 111.750 8.057 0.7466 [-31.935, 39.935] 0.177 Negligible 0.0402 0.9991 Paired t-test
IsoExt 60°T3 — Left — Peri 4 100.000 9.381 109.000 11.972 0.0288 [1.766, 16.234] 1.980 Large 0.8394 0.7966 Paired t-test ★
IsoExt 60°T3 — Deficit — Peri 4 18.250 9.179 6.750 3.500 0.1277 [-29.003, 6.003] -1.045 Large 0.5930 0.4733 Paired t-test
IsoK 60/60 Ext — Right — Peri 4 67.750 19.015 77.500 6.351 0.2896 [-14.430, 33.930] 0.642 Medium 0.3544 0.9188 Paired t-test
IsoK 60/60 Ext — Left — Peri 4 74.000 12.302 76.250 7.411 0.7357 [-17.081, 21.581] 0.185 Negligible 0.0437 0.3799 Paired t-test
IsoK 240/240 Ext — Right — Peri 4 34.750 13.048 41.250 10.178 0.0511 [-0.061, 13.061] 1.576 Large 0.7682 0.1612 Paired t-test
IsoK 240/240 Ext — Left — Peri 4 34.000 10.614 40.750 10.874 0.0975 [3.000, 10.500] 0.979 Large 0.0625 0.0342 Wilcoxon
IsoK 240/240 Ext — Deficit — Peri 4 11.750 2.986 5.750 3.500 0.0947 [-7.000, -5.000] -5.196 Large 1.0000 0.0239 Wilcoxon

7.2 — POST

HUMAC — 7.2 Active — POST-MENOPAUSE (n=7)
Measure N Mean 1 (Pre) SD 1 Mean 2 (Post) SD 2 p-value 95% CI Cohen’s d Effect Size η² (eta²) SW p (diff) Test Used Sig ★
IsoExt 60°T3 — Right — Post 7 95.857 25.550 95.000 15.330 0.9330 [-24.787, 23.073] -0.033 Negligible 0.0013 0.4560 Paired t-test
IsoExt 60°T3 — Left — Post 7 92.286 18.527 100.000 15.319 0.1019 [-2.069, 17.498] 0.729 Medium 0.3829 0.2514 Paired t-test
IsoExt 60°T3 — Deficit — Post 7 12.143 9.026 11.571 11.326 0.9311 [-16.073, 14.930] -0.034 Negligible 0.0014 0.1216 Paired t-test
IsoK 60/60 Ext — Right — Post 7 56.286 14.975 58.000 14.107 0.3955 [-2.870, 6.299] 0.346 Small 0.1224 0.7816 Paired t-test
IsoK 60/60 Ext — Left — Post 7 60.143 6.939 61.714 9.268 0.6261 [-5.920, 9.063] 0.194 Negligible 0.0421 0.5677 Paired t-test
IsoK 240/240 Ext — Right — Post 7 29.000 8.718 34.000 5.196 0.0329 [0.565, 9.435] 1.043 Large 0.5591 0.8740 Paired t-test ★
IsoK 240/240 Ext — Left — Post 7 26.143 8.896 34.857 3.185 0.0330 [0.982, 16.447] 1.042 Large 0.5590 0.0585 Paired t-test ★
IsoK 240/240 Ext — Deficit — Post 7 19.571 13.974 8.143 7.925 0.0923 [-25.402, 2.545] -0.756 Medium 0.4003 0.7017 Paired t-test

7.1 — GENERAL

HUMAC — 7.1 Sedentary — GENERAL (n=11, Session 1 vs. Session 5)
Measure N Mean 1 (Pre) SD 1 Mean 2 (Post) SD 2 p-value 95% CI Cohen’s d Effect Size η² (eta²) SW p (diff) Test Used Sig ★
IsoExt 60°T3 — Right 13 95.462 20.439 100.692 25.840 0.1063 [-3.000, 14.000] 0.413 Small 0.0841 0.0281 Wilcoxon
IsoExt 60°T3 — Left 13 100.154 25.026 95.769 29.372 0.5224 [-18.885, 10.115] -0.183 Negligible 0.0349 0.5976 Paired t-test
IsoExt 60°T3 — Deficit 13 11.538 7.114 20.077 10.283 0.0733 [-0.941, 18.018] 0.544 Medium 0.2430 0.6258 Paired t-test
IsoK 60/60 Ext — Right 13 77.000 12.131 71.692 17.876 0.2858 [-15.659, 5.043] -0.310 Small 0.0942 0.5750 Paired t-test
IsoK 60/60 Ext — Left 13 75.692 13.561 72.692 20.324 0.4652 [-11.666, 5.666] -0.209 Small 0.0453 0.4182 Paired t-test
IsoK 240/240 Ext — Right 13 38.615 9.988 36.846 11.887 0.6319 [-9.610, 6.072] -0.136 Negligible 0.0197 0.0665 Paired t-test
IsoK 240/240 Ext — Left 13 36.769 7.949 37.538 11.125 0.6940 [-3.389, 4.928] 0.112 Negligible 0.0134 0.4989 Paired t-test
IsoK 240/240 Ext — Deficit 13 14.308 17.433 6.615 10.292 0.1642 [-19.004, 3.619] -0.411 Small 0.1547 0.0938 Paired t-test

7.1 — PERI

HUMAC — 7.1 Sedentary — PERI-MENOPAUSE (n=7)
Measure N Mean 1 (Pre) SD 1 Mean 2 (Post) SD 2 p-value 95% CI Cohen’s d Effect Size η² (eta²) SW p (diff) Test Used Sig ★
IsoExt 60°T3 — Right — Peri 7 102.857 23.576 114.143 26.054 0.0515 [-0.500, 17.500] 1.137 Large 0.0037 0.0055 Wilcoxon
IsoExt 60°T3 — Left — Peri 7 110.143 23.766 110.000 22.927 0.9905 [-28.415, 28.129] -0.005 Negligible 0.0000 0.3062 Paired t-test
IsoExt 60°T3 — Deficit — Peri 7 14.000 6.856 16.286 11.898 0.7345 [-13.452, 18.024] 0.134 Negligible 0.0206 0.8566 Paired t-test
IsoK 60/60 Ext — Right — Peri 7 82.571 12.232 80.143 20.301 0.7626 [-21.223, 16.365] -0.120 Negligible 0.0164 0.5339 Paired t-test
IsoK 60/60 Ext — Left — Peri 7 83.571 10.114 80.429 15.208 0.5905 [-16.677, 10.391] -0.215 Small 0.0511 0.5371 Paired t-test
IsoK 240/240 Ext — Right — Peri 7 40.714 6.550 38.714 15.207 0.6134 [-11.187, 7.187] -0.201 Small 0.0452 0.6066 Paired t-test
IsoK 240/240 Ext — Left — Peri 7 39.714 7.477 39.571 12.700 0.9601 [-6.842, 6.557] -0.020 Negligible 0.0005 0.9608 Paired t-test
IsoK 240/240 Ext — Deficit — Peri 7 6.429 6.079 2.857 10.946 0.2740 [-10.831, 3.688] -0.455 Small 0.1945 0.3279 Paired t-test

7.1 — POST

HUMAC — 7.1 Sedentary — POST-MENOPAUSE (n=6)
Measure N Mean 1 (Pre) SD 1 Mean 2 (Post) SD 2 p-value 95% CI Cohen’s d Effect Size η² (eta²) SW p (diff) Test Used Sig ★
IsoExt 60°T3 — Right — Post 6 86.833 13.029 85.000 15.466 0.5716 [4.000, 4.000] -0.147 Negligible 0.1975 < .001 Wilcoxon
IsoExt 60°T3 — Left — Post 6 88.500 22.863 79.167 28.729 0.1720 [-24.391, 5.724] -0.650 Medium 0.3368 0.7663 Paired t-test
IsoExt 60°T3 — Deficit — Post 6 8.667 6.831 24.500 6.348 0.0178 [4.121, 27.546] 1.419 Large 0.7072 0.8103 Paired t-test ★
IsoK 60/60 Ext — Right — Post 6 70.500 8.916 61.833 7.468 0.1778 [-22.881, 5.548] -0.640 Medium 0.3294 0.9021 Paired t-test
IsoK 60/60 Ext — Left — Post 6 66.500 11.415 63.667 23.071 0.6707 [-18.974, 13.308] -0.184 Negligible 0.0391 0.3278 Paired t-test
IsoK 240/240 Ext — Right — Post 6 36.167 13.212 34.667 7.146 0.8365 [-19.232, 16.232] -0.089 Negligible 0.0094 0.0670 Paired t-test
IsoK 240/240 Ext — Left — Post 6 33.333 7.633 35.167 9.538 0.5461 [-5.450, 9.117] 0.264 Small 0.0773 0.4455 Paired t-test
IsoK 240/240 Ext — Deficit — Post 6 23.500 22.287 11.000 8.222 0.3042 [-40.571, 15.571] -0.467 Small 0.2076 0.1983 Paired t-test

6. Hormones: Cortisol & Estradiol

Note: Mean 1 = Session 1 (Pre), Mean 2 = final session (S5 for 7.2; S3 for 7.1). ARIMA time-series models are applied per participant. Pre vs. Post paired stats are also run for each subgroup.

7.2 — Pre vs. Post Stats (S1 vs. S5)

Hormones — 7.2 Active — GENERAL (n=13, S1 vs. S5)
Measure N Mean 1 (Pre) SD 1 Mean 2 (Post) SD 2 p-value 95% CI Cohen’s d Effect Size η² (eta²) SW p (diff) Test Used Sig ★
Estradiol S1 vs. S5 — General (7.2) 11 31.119 5.010 30.819 5.804 0.9161 [-6.482, 5.882] -0.033 Negligible 0.0012 0.2145 Paired t-test
Cortisol S1 vs. S5 — General (7.2) 11 0.209 0.207 0.183 0.181 0.6830 [-0.162, 0.111] -0.127 Negligible 0.0174 0.6134 Paired t-test
Hormones — 7.2 Active — PERI (n=4, S1 vs. S5)
Measure N Mean 1 (Pre) SD 1 Mean 2 (Post) SD 2 p-value 95% CI Cohen’s d Effect Size η² (eta²) SW p (diff) Test Used Sig ★
Estradiol — Peri (7.2) 4 30.432 5.032 27.392 3.934 0.5397 [-17.058, 10.978] -0.345 Small 0.1370 0.4282 Paired t-test
Cortisol — Peri (7.2) 4 0.270 0.274 0.176 0.136 0.2835 [-0.324, 0.136] -0.652 Medium 0.3614 0.4404 Paired t-test
Hormones — 7.2 Active — POST (n=7, S1 vs. S5)
Measure N Mean 1 (Pre) SD 1 Mean 2 (Post) SD 2 p-value 95% CI Cohen’s d Effect Size η² (eta²) SW p (diff) Test Used Sig ★
Estradiol — Post (7.2) 7 31.511 5.355 32.777 6.009 0.7421 [-7.722, 10.255] 0.130 Negligible 0.0194 0.5452 Paired t-test
Cortisol — Post (7.2) 7 0.174 0.173 0.187 0.213 0.8840 [-0.200, 0.227] 0.058 Negligible 0.0038 0.4035 Paired t-test

7.1 — Pre vs. Post Stats (S1 vs. S3)

Hormones — 7.1 Sedentary — GENERAL (n=11, S1 vs. S3)
Measure N Mean 1 (Pre) SD 1 Mean 2 (Post) SD 2 p-value 95% CI Cohen’s d Effect Size η² (eta²) SW p (diff) Test Used Sig ★
Estradiol S1 vs. S3 — General (7.1) 13 9.585 4.064 9.580 4.944 0.9980 [-4.183, 4.173] -0.001 Negligible 0.0000 0.2016 Paired t-test
Cortisol S1 vs. S3 — General (7.1) 13 0.091 0.051 0.095 0.034 0.7818 [-0.031, 0.041] 0.079 Negligible 0.0066 0.4111 Paired t-test
Hormones — 7.1 Sedentary — PERI (n=7, S1 vs. S3)
Measure N Mean 1 (Pre) SD 1 Mean 2 (Post) SD 2 p-value 95% CI Cohen’s d Effect Size η² (eta²) SW p (diff) Test Used Sig ★
Estradiol — Peri (7.1) 7 11.104 4.909 9.920 5.793 0.7138 [-8.717, 6.349] -0.145 Negligible 0.0241 0.7558 Paired t-test
Cortisol — Peri (7.1) 7 0.112 0.060 0.098 0.041 0.6330 [-0.082, 0.054] -0.190 Negligible 0.0404 0.9455 Paired t-test
Hormones — 7.1 Sedentary — POST (n=6, S1 vs. S3)
Measure N Mean 1 (Pre) SD 1 Mean 2 (Post) SD 2 p-value 95% CI Cohen’s d Effect Size η² (eta²) SW p (diff) Test Used Sig ★
Estradiol — Post (7.1) 6 7.813 1.928 9.184 4.250 0.8339 [-2.528, 6.320] 0.247 Small 0.1111 0.0131 Wilcoxon
Cortisol — Post (7.1) 6 0.066 0.024 0.093 0.026 0.0943 [-0.007, 0.060] 0.841 Large 0.4593 0.9266 Paired t-test

Estradiol Trend — 7.2 (Sessions 1–5)

Cortisol Trend — 7.2 (Sessions 1–5)

Estradiol Trend — 7.1 (Sessions 1–3)

Cortisol Trend — 7.1 (Sessions 1–3)

ARIMA Models — Per Participant

ARIMA Models per Participant — Cortisol & Estradiol Only
Study_Hormone Participant ARIMA AIC
7.2 Estradiol M001 ARIMA(0,0,0) 25.15
7.2 Estradiol M002 ARIMA(0,0,0) 33.79
7.2 Estradiol M003 ARIMA(0,0,0) 33.01
7.2 Estradiol M004 ARIMA(0,0,0) 25.82
7.2 Estradiol M005 ARIMA(0,1,0) 12.61
7.2 Estradiol M006 ARIMA(0,0,0) 36.58
7.2 Estradiol M007 ARIMA(0,0,0) 33.47
7.2 Estradiol M008 ARIMA(0,0,0) 30.81
7.2 Estradiol M009 ARIMA(0,0,0) 26.88
7.2 Estradiol M011 ARIMA(0,0,0) 24.88
7.2 Estradiol M012 ARIMA(0,0,0) 32.10
7.2 Cortisol M001 ARIMA(0,0,0) -36.39
7.2 Cortisol M002 ARIMA(0,0,0) -27.60
7.2 Cortisol M003 ARIMA(0,0,0) 2.12
7.2 Cortisol M004 ARIMA(0,0,0) 3.25
7.2 Cortisol M005 ARIMA(0,0,0) 2.12
7.2 Cortisol M006 ARIMA(0,0,0) 3.74
7.2 Cortisol M007 ARIMA(0,0,0) -10.30
7.2 Cortisol M008 ARIMA(0,0,0) -2.45
7.2 Cortisol M009 ARIMA(0,0,0) -0.33
7.2 Cortisol M011 ARIMA(0,0,0) -13.48
7.2 Cortisol M012 ARIMA(0,0,0) 0.52
7.1 Estradiol (Peri) C001 ARIMA(0,0,0) 15.83
7.1 Estradiol (Peri) C003 ARIMA(0,0,0) 16.45
7.1 Estradiol (Peri) C008 ARIMA(0,0,0) 8.58
7.1 Estradiol (Peri) C010 ARIMA(0,0,0) 15.64
7.1 Estradiol (Peri) C012 ARIMA(0,0,0) 22.69
7.1 Estradiol (Peri) C013 ARIMA(1,0,0) 11.39
7.1 Estradiol (Peri) C014 ARIMA(0,0,0) 23.91
7.1 Estradiol (Post) C002 ARIMA(0,0,0) 15.55
7.1 Estradiol (Post) C004 ARIMA(0,0,0) 12.84
7.1 Estradiol (Post) C006 ARIMA(1,0,0) 6.24
7.1 Estradiol (Post) C007 ARIMA(0,0,0) 12.96
7.1 Estradiol (Post) C011 ARIMA(0,0,0) 14.73
7.1 Estradiol (Post) C015 ARIMA(0,0,0) 22.89
7.1 Cortisol (Peri) C001 ARIMA(0,0,0) -16.64
7.1 Cortisol (Peri) C003 ARIMA(0,0,0) -3.82
7.1 Cortisol (Peri) C008 ARIMA(0,0,0) -12.52
7.1 Cortisol (Peri) C010 ARIMA(0,0,0) -10.12
7.1 Cortisol (Peri) C012 ARIMA(0,0,0) -6.45
7.1 Cortisol (Peri) C013 ARIMA(0,0,0) -14.63
7.1 Cortisol (Peri) C014 ARIMA(1,0,0) -9.44
7.1 Cortisol (Post) C002 ARIMA(0,0,0) -12.28
7.1 Cortisol (Post) C004 ARIMA(0,0,0) -15.68
7.1 Cortisol (Post) C006 ARIMA(1,0,0) -4.53
7.1 Cortisol (Post) C007 ARIMA(0,0,0) -6.79
7.1 Cortisol (Post) C011 ARIMA(0,0,0) -16.55
7.1 Cortisol (Post) C015 ARIMA(0,0,0) -15.93
Note:
With ≤5 time points per participant, models are parsimonious. AIC used for comparison within-participant only.

7. Summary of Significant Findings (★ p < .05)

7.2 Active — All Significant

Significant Findings — 7.2 Active (p < .05) ★
Study Domain Measure Mean 1 (Pre) SD 1 Mean 2 (Post) SD 2 p-value Cohen’s d Effect η²
7.2 General Body Composition Fat-Free Mass kg (Pre vs. Post) 49.370 7.562 50.297 7.398 0.0294 0.670 Medium 0.0017
7.2 General Body Composition Body Mass kg (Pre vs. Post) 80.929 19.143 82.069 19.517 0.0257 0.789 Medium 0.4066
7.2 Post Body Composition Body Mass kg — Post 75.497 17.530 76.872 17.939 0.0368 1.011 Large 0.5438
7.2 General HUMAC IsoExt 60°T3 — Left (Pre vs. Post) 95.091 15.732 103.273 14.297 0.0102 0.953 Large 0.4996
7.2 General HUMAC IsoK 60/60 Flex — Left 26.182 6.178 33.455 7.967 0.0070 1.018 Large 0.5328
7.2 General HUMAC IsoK 240/240 Ext — Right 31.091 10.251 36.636 7.788 0.0019 1.257 Large 0.6347
7.2 General HUMAC IsoK 240/240 Ext — Left 29.000 9.849 37.000 7.099 0.0037 1.058 Large 0.0083
7.2 General HUMAC IsoK 240/240 Ext — Deficit 16.727 11.637 7.273 6.544 0.0263 -0.786 Medium 0.4043
7.2 Peri HUMAC IsoExt 60°T3 — Left — Peri 100.000 9.381 109.000 11.972 0.0288 1.980 Large 0.8394
7.2 Post HUMAC IsoK 240/240 Ext — Right — Post 29.000 8.718 34.000 5.196 0.0329 1.043 Large 0.5591
7.2 Post HUMAC IsoK 240/240 Ext — Left — Post 26.143 8.896 34.857 3.185 0.0330 1.042 Large 0.5590
7.2 General MRS MRS Total (Pre vs. Post) 13.818 8.134 3.636 4.545 < .001 -1.492 Large 0.7101
7.2 General MRS Psychological Subscale (Pre vs. Post) 3.636 2.767 0.273 0.647 0.0030 -1.171 Large 0.6012
7.2 General MRS Somatic Subscale (Pre vs. Post) 6.091 3.239 2.182 2.523 < .001 -1.489 Large 0.7092
7.2 General MRS Urogenital Subscale (Pre vs. Post) 4.091 3.590 1.182 1.888 0.0088 -0.916 Large 1.0000
7.2 Peri MRS Psychological — Peri 2.500 1.291 0.750 0.957 0.0354 -1.828 Large 0.8167
7.2 Post MRS MRS Total — Post 15.143 9.263 3.286 3.904 0.0058 -1.578 Large 0.7439
7.2 Post MRS Psychological — Post 4.286 3.251 0.000 0.000 0.0130 -1.318 Large 0.6696
7.2 Post MRS Somatic — Post 6.143 3.716 2.143 2.545 0.0064 -1.549 Large 0.7368
7.2 Post MRS Urogenital — Post 4.714 3.988 1.143 1.676 0.0340 -0.992 Large 1.0000
7.2 General Sleep Hours of Sleep (Pre vs. Post) 6.773 1.009 7.273 0.647 0.0330 0.791 Medium 0.0055
7.2 General Sleep Sleep Quality (Pre vs. Post) 7.000 1.265 8.000 1.000 0.0187 0.845 Large 0.4400
7.2 Peri Sleep Sleep Quality — Peri 6.000 1.414 8.000 1.414 0.0163 2.449 Large 0.8889

7.1 Sedentary — All Significant

Significant Findings — 7.1 Sedentary (p < .05) ★
Study Domain Measure Mean 1 (Pre) SD 1 Mean 2 (Post) SD 2 p-value Cohen’s d Effect η²
7.1 General Body Composition Fat % (Pre vs. Post) 35.515 6.454 34.608 5.544 0.0445 -0.622 Medium 0.2956
7.1 General Body Composition Fat-Free Mass kg (Pre vs. Post) 46.128 6.020 47.259 5.832 0.0021 1.087 Large 0.0042
7.1 Peri Body Composition Fat-Free Mass kg — Peri 49.649 5.263 50.658 4.979 0.0217 1.164 Large 0.6125
7.1 Post Body Composition Fat-Free Mass kg — Post 42.019 4.016 43.293 4.101 0.0360 0.991 Large 0.0278
7.1 Post HUMAC IsoExt 60°T3 — Deficit — Post 8.667 6.831 24.500 6.348 0.0178 1.419 Large 0.7072
7.1 General MRS MRS Total (Pre vs. Post) 12.846 5.829 5.308 3.521 < .001 -1.366 Large 0.6692
7.1 General MRS Psychological Subscale (Pre vs. Post) 5.231 3.516 1.846 2.115 0.0015 -1.215 Large 1.0000
7.1 General MRS Somatic Subscale (Pre vs. Post) 5.615 2.256 2.615 1.502 < .001 -1.299 Large 0.6464
7.1 General MRS Urogenital Subscale (Pre vs. Post) 2.000 2.000 0.846 0.987 0.0411 -0.634 Medium 0.3036
7.1 Peri MRS MRS Total — Peri 13.000 7.303 4.857 3.761 0.0076 -1.491 Large 0.7218
7.1 Peri MRS Psychological — Peri 5.571 4.077 2.000 2.000 0.0168 -1.241 Large 0.6423
7.1 Peri MRS Somatic — Peri 5.571 2.225 2.429 1.813 0.0065 -1.544 Large 0.7356
7.1 Post MRS MRS Total — Post 12.667 4.179 5.833 3.488 0.0388 -1.136 Large 0.6077
7.1 Post MRS Psychological — Post 4.833 3.061 1.667 2.422 0.0340 -1.082 Large 1.0000