Reformer Pilates Egzersizleri Vücut Yağ Oranını Etkiler mi?

Year 2024, Volume: 15 Issue: 1, 91 - 101, 30.04.2024

Neşe Akpınar Kocakulak , Nurgül Özdemir

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.

Keywords

egzersiz, reformer pilates, vücut yağ oranı, vücut ağırlığı

Do Reformer Pilates Exercises Affect Body Fat Ratio?

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.

Keywords

exercise, body fat percentage, body weight, reformer pilates

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