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Reformer Pilates Egzersizleri Vücut Yağ Oranını Etkiler mi?

Year 2024, Volume: 15 Issue: 1, 91 - 101, 30.04.2024
https://doi.org/10.17155/omuspd.1433151

Abstract

Pilates güç esneklik, kas kontrolü, dikkat, duruş ve doğru nefes alma egzersizlerini içeren bir vücut ve zihin antrenman rejimidir. Bu çalışmada hem aerobik hem de anaerobik egzersiz özelliği göstermeyen, daha ziyade koordinasyon ve dengeyi geliştirmeye önem veren reformer pilatesin sedanter kadınlarda toplam vücut kütlesi ve çevre ölçümlerine etkisi araştırılmıştır. Çalışmaya 22-45 yaş aralığında 22 gönüllü kadın katılmıştır. Katılımcılar 4 hafta boyunca, haftada 2 gün 60 dakika (dk) reformer pilates egzersizleri yapmışlardır. Egzersizden önce 10 dk ısınma, egzersizden sonra 10 dk soğuma hareketleri yaptırılmıştır. Çalışma süresince katılımcılara herhangi bir diyet program uygulanmamıştır. Uygulanan egzersiz programından önce ve sonra vücut yağ yüzdesi (%) ve vücut ağırlıkları (kg) Segmental Vücut Analizi sistemi ile göğüs, bel, karın kalça, biceps, uyluk, baldır çevre ölçümleri Gulick mezura ile ölçülmüştür. Araştırmada normal dağılım gösteren veriler Paired Sample t-Test, normal dağılım göstermeyen veriler non-parametrik testlerden Wilcoxon test ile analiz edilmiştir. Çalışmamızın bulgularına göre çevre ölçümlerinde (göğüs, karın, kalça, baldır, uyluk, biceps) anlamlı (p<0,001) farklılık bulunmuştur. Bunun yanında vücut ağırlığı ve vücut kitle indeksi (VKİ) parametrelerinde anlamlı bir fark bulunmuştur (p<0,001). Katılımcıların vücut yağ oranında bir farklılık tespit edilmemiştir. Sonuçlarımız, özellikle vücut yağ oranında farlılık bekleyen katılımcılar için iyi bir beslenme rejiminin reformar pilates antrenmanları ile uygulanmasının önemini göstermektedir. Ayrıca kardiyovasküler egzersizler gibi haftada birkaç farklı egzersiz programının antrenmanlara dahil edilmesi kilo vermek için pilates yapan kişiler için daha iyi sonuç almalarını sağlayacaktır.

References

  • Abanoz, E. I. (2011). Orta yaş sedanter obez bayanlarda pilates egzersizlerinin etkileri (Yüksek lisans tezi, Niğde Üniversitesi).
  • Aladro-Gonzalvo, A. R., Machado-Díaz, M., Moncada-Jiménez, J., Hernández-Elizondo, J., & Araya-Vargas, G. (2012). The effect of Pilates exercises on body composition: a systematic review. Journal of Bodywork and Movement Therapies, 16(1), 109-114. https://doi.org/10.1016/j.jbmt.2011.06.001
  • Başkan, E., Başkan, Ö., Atalay, O.T., & Yağcı N. (2020). Fazla kilolu ve obez 30 dakika boyunca egzersiz yapmak için etkili olabilir mi? Adıyaman Üniversitesi Sağlık Bilimleri Dergisi, 6(3),288-294. https://doi.org/10.30569/adiyamansaglik.739063
  • Bastik, C., & Cicioglu, H.I. (2020). Comparison of the effect of the mat and reformer pilates exercises on the waist-hips ratio and body compositions of the middle-aged sedentary women. Progress in Nutrition, 22(1),50-57. https://doi.org/10.23751/pn.v22i1-S.9784
  • Barker, A. L., Bird, M. L., & Talevski, J. (2015). Effect of pilates exercise for improving balance in older adults: a systematic review with meta-analysis. Archives of Physical Medicine and Rehabilitation, 96(4), 715-723. https://doi.org/10.1016/j.apmr.2014.11.021
  • Byrnes, K., Wu, P.J., & Whillier, S. (2018). Is Pilates an effective rehabilitation tool? A systematic review. Journal of Bodywork and Movement Therapies, 22 (1), 192–202. https://doi.org/10.1016/j.jbmt.2017.04.008
  • Cruz-Ferreira, A., Fernandes, J., Kuo, Y. L., Bernardo, L. M., Fernandes, O., Laranjo, L., & Silva, A. (2013). Does pilates-based exercise improve postural alignment in adult women?. Women & Health, 53(6), 597-611. https://doi.org/10.1080/03630242.2013.817505
  • Çakmakçı, O. (2012). The effect of 10 week pilates mat exercise program on weight loss and body composition for overweight Turkish women. World Applied Sciences Journal, 19(3), 431-438.
  • De Souza Cavina, A.P. , Junior, E.P., Machado, A.F., Biral, T.M. , Lemos, L.K. , Rodrigues, C.R.T ., Pastre, C.M., & Vanderlei, F.M. (2020). Effects of the mat pilates method on body composition: Systematic Review with Meta-Analysis. Journal of Physical Activity and Health, 17(6), 673-681. https://doi.org/10.1123/jpah.2019-0171
  • de Oliveira, N. T. B., Ricci, N. A., dos Santos Franco, Y. R., Salvador, E. M. E. S., Almeida, I. C. B., & Cabral, C. M. N. (2019). Effectiveness of the Pilates method versus aerobic exercises in the treatment of older adults with chronic low back pain: a randomized controlled trial protocol. BMC Musculoskeletal Disorders, 20, 1-7. https://doi.org/10.1186/s12891-019-2642-9
  • Herman, E. (2002). A Pilates Primer, Pilates for Dummies (Herman, E.) Wiley Publishing, Canada. 8-20s
  • Junges, S., Gottlieb, M.G., Baptısta, R.R., Quadros, C.B., Resele. T.L., & Gomes, L. (2012). Eficácia do método pilates para a postura e flexibilidade em mulheres com hipercifose, Revista Brasileira de Ciência e Movimento, 20(1), 21-33.
  • Kadı, M.N., Aydoğmuş, M., & Kayışoğlu, N.B. (2022). Sedanter Ev Kadınlarında Pilates Egzersizlerinin Antropometrik Özelliklere Etkisinin İncelenmesi. Journal of Global Sport and Education Research, 2,78-86. https://doi.org/10.55142/jogser.1196249
  • Kibar, S., Yardimci, F. Ö., Evcik, D., Ay, S., Alhan, A., Manco, M., & Ergin, E. S. (2015). Can a pilates exercise program be effective on balance, flexibility and muscle endurance? A randomized controlled trial. The Journal of Sports Medicine and Physical Fitness, 56(10), 1139-1146.
  • Küçük, H & Söyler, M. (2023). Beden Eğitimi ve Spor Öğretmenlerinin Psikolojik Dayanıklılıklarının İncelenmesi. Ondokuz Mayis University Journal of Education Faculty, 42(2), 791-812. https://doi.org/10.7822/omuefd.1325670.
  • Küçük, H., & Söyler, M. (2024). Body composition, anaerobic power, lower extremity strength in football players: Acute effect on different leagues. Turkish Journal of Kinesiology, 10(1), 24-33. https://doi.org/10.31459/turkjkin.1417918
  • Küçük, H., Söyler, M., & Şahin, F. N. (2024). Relationship between burpee test and body composition: a sample of female university students. SPORMETRE Beden Eğitimi ve Spor Bilimleri Dergisi, 22(1), 138-153. https://doi.org/10.33689/spormetre.1417860
  • Lim, E. C. W., Poh, R. L. C., Low, A. Y., & Wong, W. P. (2011). Effects of Pilates-based exercises on pain and disability in individuals with persistent nonspecific low back pain: a systematic review with meta-analysis. Journal of Orthopaedic & Sports Physical Therapy, 41(2), 70-80. 41 (2), 70–80. https://doi.org/10.2519/jospt.2011.3393
  • Lim, E.J., & Hyun, E.J. (2021). The impacts of pilates and yoga on health-promoting behaviors and subjective health status. International Journal of Environmental Research and Public Health, 18(7), 3802. https://doi.org/10.3390/ijerph18073802
  • Liposcki, D. B., da Silva Nagata, I. F., Silvano, G. A., Zanella, K., & Schneider, R. H. (2019). Influence of a Pilates exercise program on the quality of life of sedentary elderly people: A randomized clinical trial. Journal of Bodywork and Movement Therapies, 23(2), 390-393.https://doi.org/10.1016/j.jbmt.2018.02.007
  • McGill, S. M. (2001). Low back stability: from formal description to issues for performance and rehabilitation. Exercise and Sport Sciences Reviews, 29(1), 26-31. https://doi.org/10.1097/00003677-200101000-00006
  • Özdemir İ. (2014). Orta yaş kadınlarda aerobik-step ve pilates egzersizlerinin vücut kompozisyonu, kan yağları ve kan şekerine etkisi. (Yüksek lisans tezi, Selçuk Üniversitesi).
  • Özenoğlu, A., Uzdil, Z., & Yüce, S. (2016). Kadınlarda tek başına planlı egzersizin antropometrik ölçümler ve vücut kompozisyonu üzerine etkisi. Samsun Sağlık Bilimleri Dergisi, 1.1, 1-10.
  • Page, P. (2010). Art and Practice of Pilates, Pilates Illustrated, Human Kinetics. 1-10s.
  • Rayes, A. B. R., de Lira, C. A. B., Viana, R. B., Benedito-Silva, A. A., Vancini, R. L., Mascarin, N., & Andrade, M. S. (2019). The effects of Pilates vs. aerobic training on cardiorespiratory fitness, isokinetic muscular strength, body composition, and functional tasks outcomes for individuals who are overweight/obese: A clinical trial. PeerJ, 7, e6022. https://doi.org/10.7717/peerj.6022
  • Robergs, R., & Landwehr, R. (2002). The Surprising History of the 'HRmax=220-age' Equation. Journal of Exercise Physiology, 5 (2), 1–10
  • Segal, N. A., Hein, J., & Basford, J. R. (2004). The effects of Pilates training on flexibility and body composition: an observational study. Archives of Physical Medicine and Rehabilitation, 85(12), 1977-1981.https://doi.org/10.1016/j.apmr.2004.01.036
  • Vaquero-Cristobal, R., Alacid, F., Esparza-Ros, F., Muyor, J. M., & López-Miñarro, P. Á. (2015). The effects of 16-weeks pilates mat program on anthropometric variables and body composition in active adult women after a short detraining period. Nutricion Hospitalaria, 31(4), 1738-1747.
  • Vaquero-Cristóbal, R. , Alacid, F., Esparza-Ros, F., López-Plaza, D., Muyor, J.M., & López-Miñarro, P.A. (2016). The effects of a reformer Pilates program on body composition and morphological characteristics in active women after a detraining period. Women Health, 56(7),784-806. https://doi.org/10.1080/03630242.2015.1118723
  • Yilmaz, A., Ozen, M., Nar, R., Turkdogan, H. E., & Nar, N. (2022). The effect of equipment-based pilates (Reformer) exercises on body composition, some physical parameters, and body blood parameters of medical interns. Cureus, 14(4). https://doi.org/10.7759/cureus.24078

Do Reformer Pilates Exercises Affect Body Fat Ratio?

Year 2024, Volume: 15 Issue: 1, 91 - 101, 30.04.2024
https://doi.org/10.17155/omuspd.1433151

Abstract

Pilates is a body and mind training regimen that includes strength, flexibility, muscle control, attention, posture and correct breathing exercises. In this study, the effect of reformer pilates, which does not feature both aerobic and anaerobic exercise but rather focuses on improving coordination and balance, on total body mass and circumference measurements in sedentary women was investigated. The study involved 22 volunteer women aged between 22 and 45 who participated in reformer pilates exercises for 60 minutes, twice a week, for four weeks, without including aerobic exercise. A 10-minute warm-up was performed before the exercise, followed by a 10-minute cool-down. The participants did not adhere to any specific diet program during the study. Body fat percentage (%) and body weight (kg) were measured using the Segmental Body Analysis system before and after the exercise program. Additionally, chest, waist, abdomen, hip, biceps, thigh, and calf circumference measurements were taken using a Gulick tape measure. Paired Sample t-Test was used to analyze data with normal distribution, while Wilcoxon test, one of the non-parametric tests, was used to analyze data with non-normal distribution. The circumference measurements (chest, abdomen, hip, calf, thigh, biceps) showed a statistically significant difference (p<0.001) according to the findings of our study. Moreover, although there was a notable distinction (p<0.001) in body weight and body mass index (BMI) measurements, there was no significant variation in body fat percentage. The results suggest that a well-balanced nutrition plan may have a significant impact on body fat ratio, especially for participants who have set expectations for change. In addition, including several different exercise programs per week, such as cardiovascular exercises, will provide better results for people who do plates to lose weight.

References

  • Abanoz, E. I. (2011). Orta yaş sedanter obez bayanlarda pilates egzersizlerinin etkileri (Yüksek lisans tezi, Niğde Üniversitesi).
  • Aladro-Gonzalvo, A. R., Machado-Díaz, M., Moncada-Jiménez, J., Hernández-Elizondo, J., & Araya-Vargas, G. (2012). The effect of Pilates exercises on body composition: a systematic review. Journal of Bodywork and Movement Therapies, 16(1), 109-114. https://doi.org/10.1016/j.jbmt.2011.06.001
  • Başkan, E., Başkan, Ö., Atalay, O.T., & Yağcı N. (2020). Fazla kilolu ve obez 30 dakika boyunca egzersiz yapmak için etkili olabilir mi? Adıyaman Üniversitesi Sağlık Bilimleri Dergisi, 6(3),288-294. https://doi.org/10.30569/adiyamansaglik.739063
  • Bastik, C., & Cicioglu, H.I. (2020). Comparison of the effect of the mat and reformer pilates exercises on the waist-hips ratio and body compositions of the middle-aged sedentary women. Progress in Nutrition, 22(1),50-57. https://doi.org/10.23751/pn.v22i1-S.9784
  • Barker, A. L., Bird, M. L., & Talevski, J. (2015). Effect of pilates exercise for improving balance in older adults: a systematic review with meta-analysis. Archives of Physical Medicine and Rehabilitation, 96(4), 715-723. https://doi.org/10.1016/j.apmr.2014.11.021
  • Byrnes, K., Wu, P.J., & Whillier, S. (2018). Is Pilates an effective rehabilitation tool? A systematic review. Journal of Bodywork and Movement Therapies, 22 (1), 192–202. https://doi.org/10.1016/j.jbmt.2017.04.008
  • Cruz-Ferreira, A., Fernandes, J., Kuo, Y. L., Bernardo, L. M., Fernandes, O., Laranjo, L., & Silva, A. (2013). Does pilates-based exercise improve postural alignment in adult women?. Women & Health, 53(6), 597-611. https://doi.org/10.1080/03630242.2013.817505
  • Çakmakçı, O. (2012). The effect of 10 week pilates mat exercise program on weight loss and body composition for overweight Turkish women. World Applied Sciences Journal, 19(3), 431-438.
  • De Souza Cavina, A.P. , Junior, E.P., Machado, A.F., Biral, T.M. , Lemos, L.K. , Rodrigues, C.R.T ., Pastre, C.M., & Vanderlei, F.M. (2020). Effects of the mat pilates method on body composition: Systematic Review with Meta-Analysis. Journal of Physical Activity and Health, 17(6), 673-681. https://doi.org/10.1123/jpah.2019-0171
  • de Oliveira, N. T. B., Ricci, N. A., dos Santos Franco, Y. R., Salvador, E. M. E. S., Almeida, I. C. B., & Cabral, C. M. N. (2019). Effectiveness of the Pilates method versus aerobic exercises in the treatment of older adults with chronic low back pain: a randomized controlled trial protocol. BMC Musculoskeletal Disorders, 20, 1-7. https://doi.org/10.1186/s12891-019-2642-9
  • Herman, E. (2002). A Pilates Primer, Pilates for Dummies (Herman, E.) Wiley Publishing, Canada. 8-20s
  • Junges, S., Gottlieb, M.G., Baptısta, R.R., Quadros, C.B., Resele. T.L., & Gomes, L. (2012). Eficácia do método pilates para a postura e flexibilidade em mulheres com hipercifose, Revista Brasileira de Ciência e Movimento, 20(1), 21-33.
  • Kadı, M.N., Aydoğmuş, M., & Kayışoğlu, N.B. (2022). Sedanter Ev Kadınlarında Pilates Egzersizlerinin Antropometrik Özelliklere Etkisinin İncelenmesi. Journal of Global Sport and Education Research, 2,78-86. https://doi.org/10.55142/jogser.1196249
  • Kibar, S., Yardimci, F. Ö., Evcik, D., Ay, S., Alhan, A., Manco, M., & Ergin, E. S. (2015). Can a pilates exercise program be effective on balance, flexibility and muscle endurance? A randomized controlled trial. The Journal of Sports Medicine and Physical Fitness, 56(10), 1139-1146.
  • Küçük, H & Söyler, M. (2023). Beden Eğitimi ve Spor Öğretmenlerinin Psikolojik Dayanıklılıklarının İncelenmesi. Ondokuz Mayis University Journal of Education Faculty, 42(2), 791-812. https://doi.org/10.7822/omuefd.1325670.
  • Küçük, H., & Söyler, M. (2024). Body composition, anaerobic power, lower extremity strength in football players: Acute effect on different leagues. Turkish Journal of Kinesiology, 10(1), 24-33. https://doi.org/10.31459/turkjkin.1417918
  • Küçük, H., Söyler, M., & Şahin, F. N. (2024). Relationship between burpee test and body composition: a sample of female university students. SPORMETRE Beden Eğitimi ve Spor Bilimleri Dergisi, 22(1), 138-153. https://doi.org/10.33689/spormetre.1417860
  • Lim, E. C. W., Poh, R. L. C., Low, A. Y., & Wong, W. P. (2011). Effects of Pilates-based exercises on pain and disability in individuals with persistent nonspecific low back pain: a systematic review with meta-analysis. Journal of Orthopaedic & Sports Physical Therapy, 41(2), 70-80. 41 (2), 70–80. https://doi.org/10.2519/jospt.2011.3393
  • Lim, E.J., & Hyun, E.J. (2021). The impacts of pilates and yoga on health-promoting behaviors and subjective health status. International Journal of Environmental Research and Public Health, 18(7), 3802. https://doi.org/10.3390/ijerph18073802
  • Liposcki, D. B., da Silva Nagata, I. F., Silvano, G. A., Zanella, K., & Schneider, R. H. (2019). Influence of a Pilates exercise program on the quality of life of sedentary elderly people: A randomized clinical trial. Journal of Bodywork and Movement Therapies, 23(2), 390-393.https://doi.org/10.1016/j.jbmt.2018.02.007
  • McGill, S. M. (2001). Low back stability: from formal description to issues for performance and rehabilitation. Exercise and Sport Sciences Reviews, 29(1), 26-31. https://doi.org/10.1097/00003677-200101000-00006
  • Özdemir İ. (2014). Orta yaş kadınlarda aerobik-step ve pilates egzersizlerinin vücut kompozisyonu, kan yağları ve kan şekerine etkisi. (Yüksek lisans tezi, Selçuk Üniversitesi).
  • Özenoğlu, A., Uzdil, Z., & Yüce, S. (2016). Kadınlarda tek başına planlı egzersizin antropometrik ölçümler ve vücut kompozisyonu üzerine etkisi. Samsun Sağlık Bilimleri Dergisi, 1.1, 1-10.
  • Page, P. (2010). Art and Practice of Pilates, Pilates Illustrated, Human Kinetics. 1-10s.
  • Rayes, A. B. R., de Lira, C. A. B., Viana, R. B., Benedito-Silva, A. A., Vancini, R. L., Mascarin, N., & Andrade, M. S. (2019). The effects of Pilates vs. aerobic training on cardiorespiratory fitness, isokinetic muscular strength, body composition, and functional tasks outcomes for individuals who are overweight/obese: A clinical trial. PeerJ, 7, e6022. https://doi.org/10.7717/peerj.6022
  • Robergs, R., & Landwehr, R. (2002). The Surprising History of the 'HRmax=220-age' Equation. Journal of Exercise Physiology, 5 (2), 1–10
  • Segal, N. A., Hein, J., & Basford, J. R. (2004). The effects of Pilates training on flexibility and body composition: an observational study. Archives of Physical Medicine and Rehabilitation, 85(12), 1977-1981.https://doi.org/10.1016/j.apmr.2004.01.036
  • Vaquero-Cristobal, R., Alacid, F., Esparza-Ros, F., Muyor, J. M., & López-Miñarro, P. Á. (2015). The effects of 16-weeks pilates mat program on anthropometric variables and body composition in active adult women after a short detraining period. Nutricion Hospitalaria, 31(4), 1738-1747.
  • Vaquero-Cristóbal, R. , Alacid, F., Esparza-Ros, F., López-Plaza, D., Muyor, J.M., & López-Miñarro, P.A. (2016). The effects of a reformer Pilates program on body composition and morphological characteristics in active women after a detraining period. Women Health, 56(7),784-806. https://doi.org/10.1080/03630242.2015.1118723
  • Yilmaz, A., Ozen, M., Nar, R., Turkdogan, H. E., & Nar, N. (2022). The effect of equipment-based pilates (Reformer) exercises on body composition, some physical parameters, and body blood parameters of medical interns. Cureus, 14(4). https://doi.org/10.7759/cureus.24078
There are 30 citations in total.

Details

Primary Language Turkish
Subjects Physical Fitness
Journal Section Research Article
Authors

Neşe Akpınar Kocakulak 0000-0001-5798-263X

Nurgül Özdemir 0000-0002-6124-6982

Publication Date April 30, 2024
Submission Date February 7, 2024
Acceptance Date April 21, 2024
Published in Issue Year 2024 Volume: 15 Issue: 1

Cite

APA Akpınar Kocakulak, N., & Özdemir, N. (2024). Reformer Pilates Egzersizleri Vücut Yağ Oranını Etkiler mi?. Spor Ve Performans Araştırmaları Dergisi, 15(1), 91-101. https://doi.org/10.17155/omuspd.1433151