Effect of Regular Pilates Exercises on Biomotor and Physiological Parameters in Sedanter Women

Öz

Since women are different from men physically and physiologically, it is known that their body weights increase in a shorter time. It is known that excess weight gain negatively affects quality of life and health. However, regular exercises are of great importance in maintaining physical and physiological fitness. From this point of view, in this study; The aim of this study was to investigate the effect of regular pilates exercises on biomotor and physiological parameters in sedentary women. 29 sedentary healthy women who have not done sports before participated in the study. A 12-week pilates exercise program of 60 minutes, 40-60% intensity, 3 days a week, was applied to the participants. In the study, height, body weight, body mass index, flexibility, resting heart rate and fat mass were measured as a pre-test and post-test at the end of 12-week pilates exercises. The pre-test and post-test values of the data obtained from the participants were compared. This comparison was made using the Paired Sample t-test. SPSS package program was used in the analysis of the data. The significance level was set as p<0.05. As a result of the study, it was determined that pilates exercises caused a significant decrease in body weight, body mass index, resting heart rate and fat mass in sedentary women (p<0.05). It was determined that there was a significant increase in flexibility values (p<0.05). As a result, it can be said that regular and long-term pilates exercises accelerate weight loss in sedentary women and have positive effects on biomotor and physiological parameters. In addition, considering the applicability of the exercise program in the home environment, it can be recommended as an exercise therapy for sedentary, overweight or obese individuals.

Anahtar Kelimeler

• Exercise
• Sedentary Woman
• Pilates
• Training

Düzenli Pilates Egzersizlerinin Sedanter Kadınlarda Biyomotor ve Fizyolojik Parametreler Üzerine Etkisi

Öz

Kadınlar fiziksel ve fizyolojik açıdan erkeklerden farklı olduğu için vücut ağırlıklarının daha kısa sürede arttığı bilinmektedir. Alınan fazla kiloların yaşam kalitesi ve sağlığı olumsuz etkilediği bilinmektedir. Ancak fiziksel ve fizyolojik uygunluğun korunmasında, uygulanan düzenli egzersizler büyük bir önem teşkil etmektedir. Buradan hareketle bu çalışmada; düzenli pilates egzersizlerin sedanter kadınlarda biyomotor ve fizyolojik parametreler üzerine olan etkisinin araştırılması amaçlanmıştır. Çalışmaya sağlıklı daha önce spor yapmamış 29 sedanter kadın katılmıştır. Katılımcılara haftada 3 gün 60 dk’ lık, %40-60 şiddetinde 12 haftalık pilates egzersiz programı uygulanmıştır. Çalışmada ön test ve 12 haftalık pilates egzersizleri sonunda son test olmak üzere boy uzunluğu, vücut ağırlı, vücut kitle indeksi, esneklik, dinlenik kalp atım sayısı ve yağ kütle miktarı ölçümleri yapılmıştır. Katılımcılardan elde edilen verilerin ön test ve son test değerleri karşılaştırılmıştır. Bu karşılaştırma Paired Sample t-testi kullanılarak yapılmıştır. Verilerin analizinde SPSS paket programı kullanılmıştır. Anlamlılık düzeyi p<0,05 olarak kurgulanmıştır. Çalışma sonucunda, pilates egzersizlerinin sedanter kadınlarda vücut ağırlığı, vücut kitle indeksi, dinlenik kalp atım sayısı ve yağ kütle miktarı değerlerinde anlamlı bir düşüş meydana getirdiği tespit edilmiştir (p<0.05). Esneklik değerlerinde ise anlamlı bir artış meydana geldiği tespit edilmiştir (p<0.05). Sonuç olarak düzenli ve uzun süreli yapılan pilates egzersizlerinin sedanter kadınlarda kilo düşürmeyi hızlandırdığı, biyomotor ve fizyolojik parametrelere pozitif etkileri olduğu söylenebilir. Ayrıca uygulanan egzersiz programının ev ortamında da uygulanabilirliği dikkate alındığında sedanter, kilolu veya obez bireylere yönelik egzersiz tedavisi olarak önerilebilir.

Anahtar Kelimeler

• Egzersiz
• Sedanter Kadın
• Pilates
• Antrenman

Kaynakça

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