The Effects Of Pilates and Relaxation Exercises On Physical and Cognitive Parameters In Sedentary Women

Öz

This study aimed to evaluate the effects of adding progressive relaxation exercises and breathing techniques to pilates exercises on physical and cognitive parameters in sedentary women. Thirty-four sedentary women with a mean age 34.88 ± 9.49 years were assigned to experimental and control groups with simple randomization method. The experimental group performed pilates combined with progressive relaxation and breathing techniques twice a week for 8 weeks, in 90-minute sessions, while the control group performed pilates only, twice a week for 60 minutes. Assessments were conducted before and after the intervention for flexibility (Sit-and-Reach), endurance (McGill plank, extension, lateral plank), balance (Y Balance: anterior, posteromedial, posterolateral), and cognitiveperformance (Stroop, Digit Span). Data were analyzed using SPSS 25.0, with statistical significance set at p<0.05. Both groups showed statistically significant improvements in physical and cognitive parameters after the intervention (p<0.05). Between-group comparisons revealed greater improvements in the experimental group in flexibility, core endurance, balance, and all subdimensions of the cognitive tests (p<0.05). These findings indicate that incorporating progressive relaxation and breathing techniques into a pilates program provides better improvements for physical fitness and cognitive function in sedentary women.

Anahtar Kelimeler

• pilates
• relaxation exercises
• physical fitness
• cognitive function
• breathing techniques

Sedanter Kadınlarda Pilates ve Gevşeme Egzersizlerinin Fiziksel ve Kognitif Parametreler Üzerindeki Etkisi

Öz

Bu araştırma, sedanter kadınlarda pilates egzersizlerine eklenen progresif gevşeme egzersizleri ve solunum tekniklerinin fiziksel ve kognitif parametreler üzerindeki etkisini değerlendirmek amacıyla yürütülmüştür. Çalışmaya, yaş ortalaması 34,88 ± 9,49 yıl olan 34 sedanter kadın dâhil edilmiş ve katılımcılar basit randomizasyon yöntemi ile deney ve kontrol gruplarına ayrılmıştır. Deney grubu 8 hafta boyunca haftada 2 gün, 90’ar dakikalık oturumlarda pilatesle birlikte progresif gevşeme egzersizi ve solunum teknikleri uygularken; kontrol grubu aynı sürede haftada 2 gün, 60’ar dakikalık pilates yapmıştır. Müdahaleler öncesi ve sonrası esneklik (Otur-Uzan) ,endurans (McGill plank, ekstansiyon, lateral plank), denge (Y Denge: anterior, posteromedial, posterolateral) ve kognitif performans (Stroop, Sayı Menzili) değerlendirilmiştir. Veriler SPSS 25.0 ile analiz edilmiş, anlamlılık düzeyi p<0,05 olarak kabul edilmiştir. Her iki grupta da müdahale sonrası fiziksel ve kognitif parametrelerde istatistiksel olarak anlamlı iyileşmeler saptanmıştır (p<0,05). Gruplar arası karşılaştırmada ise deney grubu, esneklik, gövde enduransı, denge ve kognitif testlerin tüm alt boyutlarında kontrol grubuna kıyasla daha fazla gelişim göstermiştir (p<0,05). Bulgular, pilates programına progresif gevşeme egzersizleri ve solunum tekniklerinin eklenmesinin, sedanter kadınlarda fiziksel uygunluk ve kognitif işlevler üzerinde daha fazla gelişme sağladığını göstermektedir.

Anahtar Kelimeler

• Pilates
• gevşeme egzersizleri
• fiziksel uygunluk
• kognitif işlev
• solunum teknikleri

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