Fitness ve EMS (Electromyostimulation) Antrenman Tekniklerinin Vücut Kompozisyonu Üzerine Etkileri

Öz

Amaç: Bu çalışmanın amacı Fitness (Tüm Vücut) ve EMS (Electromyostimulation) antrenmanlarının vücut kompozisyonuna olan etkisinin incelenmesidir. Gereç ve Yöntemler: Çalışmaya Fitness (72) ve EMS (56) olmak üzere toplamda 128 gönüllü katılmıştır. Katılımcıların %26,6’sı 30 yaş ve altı, %36,7’si 31-40 yaş arası, %28,9’u 41-50 yaş arası ve %7,8’i 50 yaş üzeri olarak görülmüştür. Fitness ve EMS (mihabody) antrenmanı yapan katılımcılar uzman kişisel antrenör eşliğinde haftada iki gün olmak üzere toplamda 4 hafta (8 antrenman) antrenman yapmıştır. Katılımcıların vücut kompozisyon ölçümleri Bioelektrik İmpedans Analizi ile belirlenmiştir. Verilerin istatistiksel değerlendirilmesinde “IBM SPSS Versiyon 21.0” paket programından yararlanılmıştır. Katılımcıların antrenman öncesi ve 4 haftalık antrenman sonrası genel vücut ölçümleri, bacak, kol ve gövde ölçümleri yapılmıştır. Elde edilen veriler ön test ve son test olarak ayrı ayrı kodlanmıştır. Öncelikle deneklerin total vücut ölçümleri, bacak, kol ve gövde ölçümlerinde ön test ve son test sonuçları karşılaştırılmıştır. Bunun için Paired Sample T-Test (Bağımlı Örneklem t-Testi) uygulanmıştır. Bulgular: Araştırmanın sonucunda her iki antrenman metodunda total vücut yağ oranında ön test ve son test arasında ortalama 2,360 kg’lık bir azalma meydana gelmiş olup bu farklılık %95 güvenirlikle anlamlıdır diyebiliriz (p<0,05). Bunun dışında araştırmaya katılan kişilerin genel vücut ölçümleri, bacak, kol ve gövde ölçümlerinde ön test ve son test değerleri arasındaki değişimler yapılan antrenman türüne göre anlamlı bir farklılık göstermemiştir. Sonuç: Bu durumda iki antrenman metodunun 4 hafta sonunda vücut kompozisyonunun olumlu yönde etkilediğini ve tüm vücut yağ yüzdesini azaltmaya katkı sağladığını söyleyebiliriz.

Anahtar Kelimeler

• Fitness
• Ems
• Vücut Kompozisyonu

The Effects of Fitness and EMS (Electromyostimulation) Training Techniques on Body Composition

Abstract

Aim: The aim of this study is to examine the effects of Fitness (Full Body) and EMS (Electromyostimulation) training on body composition. Material and Methods: A total of 128 volunteers, Fitness (72) and EMS (56), participated in the study. 26.6% of the participants are between the ages of 30 and below, 36.7% of them are between 31-40 years old, 28.9% of them are between 41-50 years old and 7.8% are over 50 years old. Participants exercising fitness and EMS (mihabody) trainings in the presence of expert personal trainers, two days a week, for a total of 4 weeks (8 training sessions). Body composition measurements of the participants were carried out by Bioelectric Impedance Analysis. “IBM SPSS version 21.0” was used for the statistical evaluation of the data. Whole body, leg, arm and trunk measurments, of the participants were taken prior to and after 4-week training. The data obtained were classified as pre-test and post-test respectively. First of all the pre and post test results of the total body, leg, arm and trunk were compared and to perform this comparison Paired Sample T-test was applied. Results: At the end of the study, in both training techniques there is avarage of 2.360 kg loss of total body fat between pre and post tests this can be considered meaningful with 95% reliability (p<0.05). However, the changes between pre and post test values of the total body, leg, arm and trunk measurements do not differ meaningfully acording to the training type.Conclusion: Therefore, it can be concluded that after 4 weeks, either techniques have the positive effect in body composition and help reduce the percentage of the total body fat.

Keywords

• Fitness
• Electromyostimulation
• Body composition

References

1. 1. Levine JA. Sick of sitting. Diabetologia. 2015; 58(8): 1751-1758.
2. 2. Shamseddeen H, Getty JZ, Hamdallah IN, Ali MR. Epidemiology and economic impact of obesity and type 2 diabetes. Surgical Clinics. 2012; 91(6): 1163-1172.
3. 3. Kearns K, Dee A, Fitzgerald AP, Doherty E, Perry IJ. Chronic disease burden associated with overweight and obesity in Ireland: the effects of a small BMI reduction at population level. BMC public health. 2014; 14(1): 1-10.
4. 4. Mokdad AH, Ford ES, Bowman BA, Dietz WH, Vinicor F, Bales VS, Marks JS. Prevalence of obesity, diabetes, and obesity-related health risk factors, 2001. Jama. 2003; 289(1): 76-79.
5. 5. Duncan R, Toledo P. Do overweight and obesity prevalence rates converge in Europe?. Research in Economics. 2018;72(4): 482-493.
6. 6. Cadenas‐Sanchez C, Nyström C, Sanchez‐Delgado G, Martinez‐Tellez B, Mora‐Gonzalez J, Risinger AS, Löf M. Prevalence of overweight/obesity and fitness level in preschool children from the north compared with the south of Europe: an exploration with two countries. Pediatric obesity. 2016; 11(5): 403-410.
7. 7. Prieske O, Dalager T, Herz M, Hortobagyi T, Sjøgaard G, Søgaard K, Granacher U. Effects of physical exercise training in the workplace on physical fitness: a systematic review and meta-analysis. Sports Medicine. 2019; 49(12): 1903-1921.
8. 8. Jendricke P, Centner C, Zdzieblik D, Gollhofer A, König D. Specific collagen peptides in combination with resistance training improve body composition and regional muscle strength in premenopausal women: a randomized controlled trial. Nutrients. 2019; 11(4): 892.

9. 9. Goodman CA, Mayhew DL, Hornberger TA. Recent progress toward understanding the molecular mechanisms that regulate skeletal muscle mass. Cellular signalling. 2011; 23(12): 1896-1906.
10. 10. Figueiredo VC, de Salles BF, Trajano GS. Volume for muscle hypertrophy and health outcomes: the most effective variable in resistance training. Sports Medicine. 2018; 48(3): 499-505.
11. 11. Schoenfeld BJ. The mechanisms of muscle hypertrophy and their application to resistance training. The Journal of Strength & Conditioning Research. 2010; 24(10): 2857-2872.
12. 12. Phillips SM. A brief review of critical processes in exercise-induced muscular hypertrophy. Sports Medicine. 2014; 44(1): 71-77.
13. 13. Gonzalez AM, Hoffman JR, Stout JR, Fukuda DH, Willoughby DS. Intramuscular anabolic signaling and endocrine response following resistance exercise: implications for muscle hypertrophy. Sports Medicine. 2016; 46(5): 671-685.
14. 14. de Castro Franco CM, da Silva Carneiro MA, Alves LTH, de Oliveira Júnior GN, de Sousa JDFR, Orsatti FL. Lower-load is more effective than higher-load resistance training in increasing muscle mass in young women. The Journal of Strength & Conditioning Research. 2019;33: S152-S158.
15. 15. Sakugawa RL, Moura BM, da Rosa Orssatto LB, de Souza Bezerra E, Cadore EL, Diefenthaeler F. Effects of resistance training, detraining, and retraining on strength and functional capacity in elderly. Aging clinical and experimental research. 2019; 31(1): 31-39.
16. 16. Kemmler W, Kleinöder H, Fröhlich M. Whole-Body Electromyostimulation: A Training Technology to Improve Health and Performance in Humans?. Frontiers in physiology. 2020;11: 523.
17. 17. Pano-Rodriguez A, Beltran-Garrido JV, Hernández-González V, Reverter-Masia J. Effects of whole-body ELECTROMYOSTIMULATION on health and performance: a systematic review. BMC complementary and alternative medicine. 2019;19(1): 1-14.
18. 18. Hashida R, Matsuse H, Takano Y, Omoto M, Nago T, Shiba N. Walking exercise combined with neuromuscular electrical stimulation of antagonist resistance improved muscle strength and physical function for elderly people: A pilot study. The Journal of Physical Fitness and Sports Medicine. 2016; 5(2): 195-203. 19. Akbulut T. Effects of Resistance Exercises on Body Composition and Some Biochemical Parameters. Journal of Education and Learning. 2020; 9(1): 144-148.
19. 20. Yue F, Karsten B, Larumbe-Zabala E, Seijo M, Naclerio F. Comparison of 2 weekly-equalized volume resistance-training routines using different frequencies on body composition and performance in trained males. Applied Physiology, Nutrition, and Metabolism. 2018; 43(5): 475-481.
20. 21. Elsangedy HM, Oliveira GTA, Machado DGDS, Tavares MPM, Araújo ADO, Krinski K, Gregório da Silva S. Effects of Self-selected Resistance Training on Physical Fitness and Psychophysiological Responses in Physically Inactive Older Women: A Randomized Controlled Study. Perceptual and Motor Skills. 2021; 128(1): 467-491.
21. 22. Junger J, Junger A, Ostrowski P. Body composition of trainees undergoing EMS training with respect to their nutrition. Journal of Physical Education and Sport. 2020; 20(1): 97-101.
22. 23. Willert S, Weissenfels A, Kohl M, Von Stengel S, Fröhlich M, Kleinöder H, Kemmler W. Effects of whole-body electromyostimulation on the energy-restriction-induced reduction of muscle mass during intended weight loss. Frontiers in physiology. 2019;10: 1012.