male and 83 female recruits of the South African National Defence Force (SANDF) between the ages of 18 and 22. The study protocol was approved by the SANDF Ethics Committee as well as the Research Ethics Committee of the Faculty of Health Sciences, University of Pretoria. All participants gave written informed consent before the start of the intervention. Exclusion criteria included refusal to give voluntary written informed consent; a history of cardiovascular, hepatic, respiratory or renal impairment, as well as pulmonary, metabolic and orthopaedic diseases requiring medical attention; lung/respiratory tract infection in the previous 2 weeks; and medication that could influence cardiovascular control and psychological disorders. None of the participants were professional athletes or high-level sport participants, and all the participants were subjected to the same, strictly standardised, 24 h routine (exercise, diet and sleep) for the duration of the 12-week exercise intervention. The calculated average basal metabolic rate for participants, taking weight and age into account, was 6371 kJ/day. This, in addition to the energy expenditure of the training and exercise activities, resulted in a calculated average energy expenditure of 8485 kJ/day, which can be classified as a medium-to-high intensity exercise programme.