The Effect of 10-Week Bodyweight Training on Body Composition and Physical Fitness in Young Males

Abstract

Aim. The aim of the study was to evaluate changes on body compositions and physical fitness in young males performing 10-week bodyweight training. Material and Methods. The study examined body height and composition (body mass, fat percent and body water) in 15 healthy male adults (23.4 ± 3.3 years, 180.3 ± 6.8 cm, 75.7 ± 7.6 kg). The physical parameters included: running speed, agility, explosive power and strength endurance, flexibility and cardiorespiratory capacity. The examinations were conducted before and after 10-week bodyweight training. Results. Results indicated no significant changes in body composition in the men examined. Improvements were observed in measured parameters of physical fitness, agility (4.1%, p<0.01), dynamic strength of the shoulder girdle muscles, the back and the abdomen (by 12.1%, p<0.01), static strength of the right hand (6.7%, p<0.05), strength endurance of the upper limbs (by 30.1%, p<0.01), strength endurance of the body trunk muscles (7.0%, p<0.01), flexibility (20.1%, p<0.05) and cardiorespiratory capacity (6.1%, p<0.05). Conclusion. Bodyweight training without a properly balanced diet has an insignificant effect on changes in body composition of young men. The training concept based on performing bodyweight exercises leads to the significant improvements in muscle strength and endurance, flexibility, agility and cardiovascular endurance. The bodyweight training by Lauren and Clark, due to the high frequency and intensity, is recommended for young people with a high physical fitness level and perseverance.