The effects of Cross-fit, Pilates and Zumba exercise on body composition and body image of women

Abstract

Aim: The purpose of this study was to investigate body composition and body image of women doing CrossFit, Pilates and Zumba exercises. 

Material and Methods: This study was carried out to investigate body composition and body areas satisfaction of women doing CrossFit, Pilates and Zumba exercises, 80 women voluntarily being in an average age of 42.74±8.47 voluntarily participated in the research. The women were grouped into two such as experimental (n=45) and control (n=35). The women in experimental group were applied 30-70min mixed exercises (CrossFit, Plates, Zumba) for 4 days in a week throughout 12 weeks to have target heart rate of 50-60%.

Results: A significant difference was found between body weight and BMI pre-test and post-test values of women who were applied mixed exercise program (CrossFit, Pilates, Zumba). There was a decrease in both body weight and average means of BMI of women. A significant difference was found between body areas satisfaction pre-test and post-test values of women who were applied CrossFit, Pilates, Zumba exercise program. While pre-test value of body areas satisfaction of women who were applied mixed exercise program was determined as 31.68±6.11, its post-test value was 35.68±5.02. It is remarkable that while body weight and BMI of women doing exercises decreased, their body areas satisfaction values increased. It was indicated that the body areas satisfaction of women having weight loss increased. A significant difference was not found between body weight, BMI and body areas satisfaction pre-test and post-test values of women in control group.

Conclusion: It was concluded that there were positive effects on body weight, BMI and body image.

Keywords

• Women,Body Areas Satisfaction,Body Composition,Body Image

References

1. 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.
2. Azar, D., Ball, K., Salmon, J., Cleland, V. (2008). The association between physical activity and depressive symptoms in young women: a review. Mental Health Phys Act, 1, 82-8.
3. Azar, D., Ball, K., Salmon, J., Cleland, V.J. (2010). Physical activity correlates in young women with depressive symptoms: a qualitative study. International journal of behavioural nutrition and physical activity, 7 (3), 1-11.
4. Babayigit, İ.G., Saygın, Ö., Yıldırım, S., Ceylan, H.I.(2014). Aerobic dance or step dance: which exercise can increase balance, flexibility and muscle strength of university students? SSTB International Refereed Academic Journal of Sports, Health & Medical Sciences,13(4),143-163. 21.
5. Baştug, G., Ceylan, H.I., Kalfa, S. (2014). Examining the effects of Pilates exercise programs on flexibility performance and body composition in women. International Journal of Human Sciences, 11(2), 1274-1284.
6. Bavlı, Ö., Işık, S., Canpolat, O., Aksoy, A., Günar, B., Gültekin, K., Katra, H., Uzun, M., & Ödemiş, M. (2015). Investigation The Exercise Dependence Symptoms Among Dancers. Int. J. of Sport Exer. and Train. Sci., 1(2), 120-124, doi:http://dx.doi.org/10.18826/ijsets.14813
7. Bruce, B., James, F., & Hubert, H. (2008). Regular Vigorous Physical Activity & Disability Development in Healthy Overweight & Normal- Weight Senior: AB- Year Study. American Journal of Public Health. 98(7), 1294-1298.
8. Cafri, G., & Thompson, J.K. (2004). Measuring male body image: A review of the current methodology. Psychology of Men and Masculinity, 5, 18-29.

9. Carpenter, K.M., Hasin, D.S., Allison, D.B., & Faith, M.S. (2000). Relationships between obesity and DSM-IV major depressive disorder, suicide ideation, and suicide attempts: Results from a general population study. American Journal of Public Health, 90, 251-257.
10. Cash, T.F. (2004). Body image: Past, present, and future. Body Image, 1(1), 1-5.
11. Cash, T.F. (2000). The multidimensional body-self relations questionnaire users’ manual.
12. Available from the author at www.body-images.com or through email ([e-mail]).
13. Delextrat, A.A., Warner, S., Graham, S., Neupert, E. (2015). An 8-week Exercise Intervention Based on Zumba Improves Aerobic Fitness and Psychological Well-Being in Healthy Women. Journal Phys Act Health, Jun 15.
14. Dogan, O., Dogan, S. (1992). Sophisticated body-self relations questionnaire scale manual. Cumhuriyet University Medicine Faculty Press, No: 53. Sivas.
15. Fourie, M., Gildenhuys, G.M., Shaw, I., Shaw, B.S., Toriola, A.L., Goon, D.T. (2013). Effects of a mat pilates programme on body composition in elderly women. The West Indian medical journal, 62(6), 524-528.
16. Garcia, Pastor, T., Aznar Lain, S. (2011). Práctica del método Pilates: cambios en composición corporal y flexibilidad en adultos sanos. Apunts. Medicina de l'Esport, 46(169), 17-22.
17. Gibabla, M.J., McGee, S.L. (2008). Metabolic adaptations to short-term high intensity interval training: A little pain for a lot of gain. Exercise Sport Science Reviews, 36(2): 58-63.
18. Glassman, G. (2002). Foundations. CrossFit Journal, 56: 1.
19. Glassman, G. (2007). Understanding CrossFit. CrossFit Journal, 1.
20. Gonzalvo, A.R., Diaz, M.M., Jimenez, J.M. (2012). The effect of Pilates exercises on body composition: a systematic review. Journal of Body Work and Movement Therapies, 16, 109-14.
21. Gökhan, I., Aktaş, Y., Arıkan, G., Aysan, H. A., Kara, K. E., Sevgili, M. (2014). The effect of Pilates exercises on body composition and some motoric parameters in adult women. Online International Interdisciplinary Research Journal, Bi-Monthly, 4(1), 349-354.
22. Grogan, S. (2008). Body image: understanding body dissatisfaction in men, women, and children. East Sussex: Rutledge.
23. Guimerà, G.L., Levine, M. P., Sánchez-Carracedo, D., & Fauquet, J. (2010). Influence of mass media on body image and eating disordered attitudes and behaviours in females: A review of effects and processes. Media Psychology, 13, 387-416.
24. Guimaraes, A.C.D.A., Azevedo, S.F.D., Simas, J.P.N., Machado, Z., Jonck, V.T.F. (2014). The effect of Pilates method on elderly flexibility. Fisioterapia em Movimento, 27(2), 181-188.
25. Hasanpour, M. & Naderii, A.A. (2007). Study of the effects of aerobic exercises on the level of depression and educational progress in females students of grade one in high schools of Khoramabad. Harakat. 31, 101-104.
26. Ivarsson, T., Rastam, M., Wentz, E., Gillberg, I.C., & Gillberg, C. (2000). Depressive disorders in teenageonset anorexia nervosa: A controlled longitudinal, partly community-based study. Comprehensive Psychiatry, 41, 398- 403.
27. Ivarsson, T., Svalander, P., Litlere, O., & Nevonen, L. (2006). Weight concerns, body image, depression, and anxiety in Swedish adolescents. Eating Behaviours, 7, 161-175.
28. Krishan, S., Tokar, T.N., Boylan, M.M., Griffin, K., Feng, D., Mcmurry, L., Esperat, C., Cooper, J.A. (2015). Zumba dance improves health in overweight/obese or type 2 diabetic women, Am J Health Behav., 39, 1, 109-20.
29. Lopez, D. (2013). Healthy benefits of Zumba. Zumba Dance Web. http://zumbadancelv.blogspot.com/2013/03/healthy-benefits-ofzumba
30. Luettgen, M., Foster, C., Doberstein, S., Mikat, R., Porcari, J. (2012). Zumba: is the ‘‘fitness-party’’ a good workout? J Sports Sci Med, 11, 357–358.
31. Micallef, M. (2014). The effectiveness of an 8-week Zumba programme for weight reduction in a group of Maltese overweight and obese women, Sport Sci Health, 10, 211–217.
32. Özcan, H., Subaşı, B., Budak, B., Çelik, M., Gürel, Ş.C., Yıldız, M. (2013). Self-respect, social appearance concern, depression and anxiety relationship in youth and adult women. Journal of Mood Disorders, 3(3), 107-13.
33. Pompili, M., Girardi, P., Tatarelli, G., Ruberto, A., & Tatarelli, R. (2006). Suicide and attempted suicide in eating disorders, obesity, and weight-image concern. Eating Behaviours, 7, 384-394.
34. Ratanasiripong, P., Burkey, H. (2011). Body Mass Index and Body Size Perception: A Normalizing of Overweight and Obesity among Diverse College Students. Californian J Health Promot, 9(1), 18–24.
35. Rixon, K.P., Rehor, P.R., Bemben, M.G. (2006). Analysis of the assessment of caloric expenditure in four modes of aerobic dance. Journal of Strength and Conditioning Research, 20(3), 593-596.
36. Rothon, C., Edwards, Ph., Bhui, K., Viner, R. Taylor, S., & Stansfeld, S. (2010). Physical activity and depressive symptoms in adolescents: a prospective study. BMC Medicine, 8, 32.
37. Schwartz, M.B, Brownell, K.D.(2004). Obesity and Body Image. Body Image, 1,43-56.
38. Sloan, B. (2000). Body Image. Ohio State University Factsheet. Retrieved from http://ohioline.osu.edu/hygfact/ 5000/5238.html.August 18, 2006.
39. Schooler, D., & Trinh, S. (2011). Longitudinal associations between television viewing patterns and adolescent body satisfaction. Body Image, 8, 34-42
40. Singh, T.N., Singh, S.V.K. (2014). Effect of twelve weeks exercise program with Pilates on body composition among school boys of Manipur. International Educational E-Journal, Quarterly, 3(1), 214-220.
41. Sugar, J. (2014). Tips for Zumba class newbies. Popsugar .Web. http://www.fitsugar.com/Beginner-Zumba-Class-Tips-FromInstructor-18975667.
42. Smith, S.M., Sommer, A.J., Starkoff, B.E., Devor, S.T. (2013). CrossFit-based high intensity power training improves maximal aerobic fitness and body composition, Journal of Strength & Conditioning Research, 27, 11, 3159-3172.
43. Tremblay, A., Simoneau, J.A., and Bouchard, C.( 1994). Impact of exercise intensity on body fatness and skeletal muscle metabolism. Metabolism: clinical and experimental. 43, 814- 818.
44. Trilk, J.L., Singhal, A., Bigelman, K.A., and Cureton, K.J. (2011). Effect of sprint interval training on circulatory function during exercise in sedentary, overweight/obese women. European Journal of Applied Physiology, 111, 1591-1597.
45. Teychenne, M., Ball, K., Salmon, J.(2008). Physical activity and likelihood of depression in adults: A review. Prev Med, 46, 397-411.
46. Van den, Berg, P., Paxton, S.J., Keery, H., Wall, M., Guo, J. & Neumark- Sztainer, D. (2007). Body dissatisfaction and body comparison with media images in males and females. Body Image, 4, 257-268.
47. Winstead, B.A., Cash, T.F. (1984). Reliability and validity of the body-self questionnaire: a new measure of body image. Paper presented at the meeting of the south-eastern psychological association, New Orleans, L.A.
48. WHO (2012). From (Retrieved on 28 February 2014).
49. Zorba, E., Saygın, Ö. (2013). Physical activity and physical compliance (3rd edition). Ankara: Fırat Press.