EFFECTS OF PILATES EXERCISES AND WHOLE-BODY VIBRATION EXERCISES TRAINING ON BODY COMPOSITION, FLEXIBILITY, AND BALANCE IN HEALTHY WOMEN: RANDOMIZED CONTROLLED PILOT STUDY

Abstract

Background: This study aims to compare the effects of Pilates and whole-body vibration exercise training on body composition, flexibility, balance, and functional strength of core muscles in healthy women. Methods: Thirty-six healthy women were divided into three groups: a Pilates group, a whole-body vibration (WBV) exercise group, and a control group. The Pilates group received training using the 'Reformer®,' while the WBV group used the 'Power Plate®.' Both groups trained twice a week for eight weeks, with sessions lasting 45-60 minutes each. The control group did not receive any training. Body composition was assessed using body mass index (BMI), waist-to-hip ratio, and bioelectrical impedance analysis. Sit-and-Reach Test for flexibility, Functional Reach Test for balance and Sit-ups and Modified Push-ups Test for core muscle strength. Assessments were made before and after training. Results: In group comparisons, significant differences in BMI and some bioelectrical impedance parameters were observed in the WBV group (p<0.05). However, no significant changes in body composition were found in the Pilates and control groups (p>0.05). Flexibility showed significant differences among the three groups (p<0.01). Functional core strength increased in both the Pilates and WBV groups (p<0.05), but no significant differences were observed in balance and strength comparisons between the groups (p>0.05). Conclusion: Results indicate that WBV training affected body composition, and both exercise groups improved flexibility, balance, and core strength. However, WBV was not superior to Pilates. Further research is needed for generalizability.

Keywords

• Balance
• Body composition
• Core muscles
• Exercise
• Physiotherapy and Rehabilitation.

Sağlıklı Kadınlarda Pilates Egzersizleri ve Tüm Vücut Vibrasyon Egzersiz Eğitiminin Vücut Kompozisyonu, Esneklik ve Denge Üzerindeki Etkileri: Randomize Kontrollü Pilot Çalışma

Öz

Amaç: Bu çalışmada, sağlıklı kadınlarda Pilates ve tüm vücut vibrasyon egzersizlerinin vücut kompozisyonu, esneklik, denge ve kor kas fonksiyonel kuvveti üzerindeki etkileri karşılaştırılacaktır. Yöntem: Otuz altı sağlıklı kadın, Pilates grubu, Tüm Vücut Vibrasyon (TVV) grubu ve kontrol grubu olmak üzere üçe ayrıldı. Pilates grubu "Reformer®", TVV grubu "Power Plate®" ile sekiz hafta boyunca haftada iki kez 45-60 eğitim verildi. Kontrol grubu ise eğitim almadı. Katılımcıların vücut kompozisyonu; vücut kütle indeksi, bel-kalça oranı ve biyoelektriksel impedans analizi ile değerlendirildi. Esneklik için "Otur-Uzan Testi", denge için "Fonksiyonel Uzanma Testi", kor kas kuvveti için ise “sit-ups ve modifiye push-ups testi” uygulandı. Değerlendirmeler eğitim öncesi ve sonrasında yapıldı. Sonuçlar: Gruplar arası karşılaştırmalarda, TVV grubunun ilk ve son değerleri arasında vücut kütle indeksi ve bazı bioelektriksel impedans analiz parametrelerinde istatistiksel olarak anlamlı farklar gözlendi (p<0,05). Pilates grubu ve kontrol grubunda ise vücut kompozisyonu verilerinde anlamlı farklar görülmedi ve üç grup arasında fark bulunmadı (p>0,05). Esneklik açısından ise üç grup arasında istatistiksel olarak anlamlı fark saptandı (p<0.01). Kor kaslarının fonksiyonel kuvveti hem Pilates grubunda hem de TVV grubunda arttı (p<0,05), ancak hiçbir grup için karşılaştırmalarda denge ve fonksiyonel kuvvet açısından istatistiksel fark bulunmadı (p>0,05). Tartışma: Bu sonuçlar, TVV egzersiz eğitiminin vücut kompozisyonu değerlerini değiştirdiği, esneklik, denge ve kor kaslarının fonksiyonel kuvvetini artırmada her iki eğitim grubunun da etkili olduğu ancak TVV egzersiz eğitiminin Pilates egzersiz eğitimine üstünlüğü olmadığını göstermektedir. Bu sonuçların genellenebilirliğini değerlendirmek için daha fazla araştırmaya ihtiyaç duyulmaktadır.

Anahtar Kelimeler

• Denge
• Egzersiz
• Fizyoterapi ve Rehabilitasyon
• Kor kasları
• Vücut Kompozisyonu.

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