The investigators hypothesize that exercise adaptations will be: 1) largest peripherally, including Matsuda index (primary outcome), Homeostatic Model Assessment of Insulin Resistance (HOMA-IR), arteriovenous oxygen difference (avO2diff), and visceral fat, compared to centrally (stroke volume (SV), endothelial function, aortic stiffness), 2) blunted or absent in post vs premenopause; 3) enhanced by the addition of diet quality which will be essential or additive for Matsuda index, metabolic syndrome, Framingham cardiovascular disease (CVD) risk, cytokines and adipokines, thigh myosteatosis, muscle mass, peak oxygen uptake (VO2peak), 4) enhanced by adding diet quality in more outcomes postmenopause. conditions: Metabolic Disturbance conditions: Sedentary Behavior studyType: INTERVENTIONAL phases: NA allocation: RANDOMIZED interventionModel: PARALLEL interventionModelDescription: 3-arm parallel-group randomized controlled trial primaryPurpose: PREVENTION masking: SINGLE maskingDescription: It is not possible to blind participants to their assigned intervention. Care providers are not involved. The outcome assessors for any assessments involving potential for subjectivity in data collection or analysis will be blinded to group assignment. whoMasked: OUTCOMES_ASSESSOR count: 180 type: ESTIMATED name: Behavioural Experimental: guidelines-based physical activity name: Behavioural Experimental: guidelines-based physical activity and healthy eating name: Behavioural: Stretching exercise measure: Insulin resistance measure: Hepatic insulin resistance measure: Metabolic syndrome severity measure: Framingham 10-year risk (%) measure: Cardiorespiratory fitness measure: Heart Rate Recovery measure: Exercise stroke volume & cardiac output measure: Left ventricular ejection fraction measure: Left ventricular mass measure: Arteriovenous Oxygen Difference (avO2diff) measure: Endothelial Function measure: Carotid Intima Media Thickness measure: Central & Peripheral Arterial stiffness measure: Blood Pressure measure: Resting Heart Rate & Heart Rate Variability measure: Thigh Myosteatosis measure: Knee flexion and extension (strength and endurance) measure: Thigh Muscle Volume measure: Biochemical markers of skeletal muscle protein content measure: Biochemical markers of skeletal muscle structure measure: Biochemical markers of skeletal muscle enzyme activity measure: Whole-body fat and fat-free mass measure: Visceral adipose tissue measure: Liver fat fraction measure: Body circumferences measure: Concentration of inflammation biomarkers in blood measure: Lipid panel: high-density lipoprotein (HDL) cholesterol, low-density lipoprotein (LDL) cholesterol, total Cholesterol, Triglycerides measure: Hemoglobin A1c measure: Dietary intake measure: Liver enzymes: alanine transaminase (ALT), aspartate aminotransferase (AST), and albumin measure: Liver fibrosis measure: Aerobic physical activity adherence measure: Resistance exercise adherence measure: Diet quality measure: Health-related quality of life measure: Menopausal symptom presence and severity measure: Psychosocial stress measure: Depression & Anxiety measure: Barriers and self-efficacy for physical activity measure: Physical activity motivation measure: Sleep quality - subjective measure: Sleep quantity and quality - device measured measure: Self-reported physical activity measure: Serum Estradiol measure: Salivary Estradiol measure: Hemoglobin measure: Free fatty acids measure: Body weight measure: Body mass index (BMI) measure: Energy Balance sex: FEMALE minimumAge: 30 Years stdAges: ADULT stdAges: OLDER_ADULT facility: University of Toronto status: RECRUITING city: Toronto state: Ontario zip: M5S 2C9 country: Canada name: Amy A. Kirkham, PhD role: CONTACT phone: 416-946-4069 email: amy.kirkham@utoronto.ca name: Jenna B. Gillen, PhD role: CONTACT phone: 416-978-3244 email: jenna.gillen@utoronto.ca lat: 43.70011 lon: -79.4163 hasResults: False