Effects of a Mat and Reformer Pilates Intervention on Body Composition, Flexibility, Endurance, and Lower Limb Explosive Power in Women

Abstract

The aim of this study was to compare the effects of short-term mat and reformer pilates on body composition, flexibility, abdominal muscle endurance, and explosive strength in women and to determine which pilates method is more effective. A total of 32 healthy female volunteers with an average age of 31.74 ± 10.05 years and at least one month of mat Pilates experience participated in the study. Participants were randomly assigned to a mat Pilates group (n=16) or a reformer Pilates group (n=16). Both groups participated in Pilates exercise program, consisting of 10 sessions, held four times a week. Pre- and post-exercise assessments included body composition [body weight (kg), BMI (kg/m²), body fat percentage (%), and muscle mass (kg)], lower extremity flexibility, abdominal muscular endurance (1-minute curl-up test), and vertical jump height. In the mat Pilates group, significant decreases were observed in body weight (63.06±10.52→62.13±10.06; p=0.001), fat percentage, muscle mass, and BMI (p<0.05). In the reformer Pilates group, a significant reduction was found only in fat percentage (15.30±4.81%→14.58±4.47%; p=0.001), while changes in body weight, BMI, and muscle mass were not statistically significant (p>0.05). Both groups showed significant improvements in right and left leg flexibility in the AKF and SLR tests (p<0.05). Additionally, significant gains were observed in abdominal endurance and vertical jump height in both groups. In conclusion, these findings suggest that short-term Pilates interventions can effectively improve components of physical fitness in women, and that reformer Pilates may be more advantageous than mat Pilates in terms of fat reduction and muscle preservation.

Keywords

• Pilates
• Body composition
• Physical fitness

Yer ve Aletli Pilates Egzersizlerinin Kadınlarda Vücut Kompozisyonu, Esneklik, Dayanıklılık ve Patlayıcı Kuvvet Üzerine Etkisi

Abstract

Bu araştırmanın amacı, kısa süreli yer ve aletli pilates egzersizlerinin kadınlarda vücut, esneklik, abdominal kas dayanıklılığı ve patlayıcı kuvvet üzerindeki etkilerini karşılaştırmak ve hangi pilates yönteminin bu parametreleri geliştirmede daha etkili olduğunu ortaya koymaktır. Araştırmaya, yaş ortalaması 31,74±10,05 olan ve en az bir aylık yer pilates deneyimine sahip 32 sağlıklı kadın gönüllü katılmıştır. Katılımcılar randomize olarak yer pilatesi (n=16) ve aletli pilates (n=16) gruplarına ayrılmıştır. Her iki grup, haftada 4 gün olmak üzere toplam 10 seanslık standart pilates egzersiz programına katılmıştır. Egzersiz öncesi ve sonrası; vücut kompozisyonu [vücut ağırlığı (kg), VKİ (kg/m²), yağ oranı (%), kas kütlesi (kg)], alt ekstremite esnekliği [aktif diz fleksiyonu, düz bacak kaldırma], abdominal kas dayanıklılığı ve dikey sıçrama yüksekliği ölçülmüştür. Yer pilatesi grubunda, vücut ağırlığında (63,06 ± 10,52 kg → 62,13 ± 10,06 kg; p = 0,001), yağ oranında, kas kütlesinde ve VKİ’de istatistiksel olarak anlamlı azalmalar gözlenmiştir (p<0,05). Aletli pilates grubunda ise yalnızca yağ oranı parametresinde anlamlı azalma saptanmış (15,30±4,81% → 14,58±4,47 %; p=0,001), kas kütlesi, VKİ ve vücut ağırlığı açısından anlamlı değişiklik görülmemiştir (p> 0,05). Her iki grupta da ADF ve DBK testlerinde sağ ve sol bacak esneklik düzeylerinde anlamlı artışlar elde edilmiştir (p <0,05). Ayrıca, abdominal kas dayanıklılığı ve dikey sıçrama yüksekliği parametrelerinde her iki grupta da anlamlı gelişmeler kaydedilmiştir. Sonuç olarak bu bulgular, kısa süreli (10 seanslık) pilates egzersizlerinin kadın bireylerde fiziksel uygunluk bileşenlerini geliştirmede etkili olabileceğini ve aletli pilatesin özellikle kas koruma ve yağ kaybı açısından yer pilatesine kıyasla daha avantajlı olabileceğini göstermektedir.

Keywords

• Pilates
• Vücut kompozisyonu
• Fiziksel Uygunluk

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