The effects of recreational cardio fitness programs on the body composition of young women

Abstract

Background and study aim. Group fitness programs are a form of programmed physical exercises with the aim of improving health, aesthetic appearance, satisfying the motivation to preserve health and reduce body weight. The aim of this study was to determine the effects of an experimental cardio fitness program on the morphological status of female subjects aged 21.5 ± 3.5 years. Material and methods. The experimental program was implemented over a period of three months (12 weeks), with a weekly frequency (3 x 20-60 min). Initial and final measurements were performed and Body weight, Body fat percentage, Body fat mass, Free fat mass, Body muscle mass, Body mass index and Basal metabolism rate were analyzed. All test subjects have their doctor's confirmation that they are healthy and can undergo training loads in a planned and clearly defined cardio program. Results. The exercise program on cardio equipment caused changes in all body composition parameters between the initial and final measurements t-test (except for muscle mass). The total average Body weight at the initial-final measurement (66.45 vs. 64.70kg; t= 5.225, p<0.000), which represents a difference of -1.75kg after the program. Conclusions. The assumption is that a controlled and monitored program with a special focus on nutrition would lead to even more precise results on the effects on body composition. Continuous application of the content of this program throughout the entire one-year macrocycle with a higher weekly frequency would certainly give even more significant results.

Effect of Tabata training program on body fat reduction in healthy inactive women

“…Recreational aerobic exercise three to five times a week for 20 minutes to 1 hour contributes to quantitative-qualitative changes in individual variables of morphological dimensions and motor skills [12,40]. Experimental research was conducted on a sample of women of recreational age with a three-month program (work frequency, 3x20-60min/week) [2]. Changes were recorded in all variables except muscle mass, which was expected in relation to the defined goal.…”

“…Various diseases (diabetes, cardiovascular diseases) are a consequence of obesity [1]. Insufficient physical activity is the main problem of a modern man, and the population of richer countries (with faster technological development) also records a lower level of physical activity, where 70% of the population is physically inactive [2]. Modern, technologically accelerated and hypokinetic lifestyles have made people's lives easier, but also caused an increase in numerous chronic diseases [3], resulting in an increase in the number of obese people.…”

“…The main counter to such an appearance in the future is physical activity, more movement, less sitting, the application of various adequately dosed and clearly directed fitness and cardio programs of the user. According to Vrcić et al [2] women can improve physical fitness, athletic performance and thus prevent the possibility of injuries through strength training because they have the same physiological condition as men. The research shows that women are, in adult age, less active that men [8].…”

“…It is also important to distinguish white adipose tissue in subcutaneous adipose tissue (it has a large storage capacity) from visceral adipose tissue, which is more metabolically active. Adequate application of various group fitness programs has shown significant effects of changes in body composition [2,12,13,14]. Besides facts that overweight and obesity could cause severe health problems in women, aesthetic appearance is find to be leading motive for women's decisions to start exercising [15].…”

“…HIIT involves repeated short to long bouts of fairly high-intensity exercise interspersed with recovery periods. The HIIT method, which uses a short intervention time (up to a few minutes) with vigorous-intensity exercise (at about 75% of maximum heart rate), may offer a solution [2,16]. The optimal stimulus to induce maximal cardiovascular and peripheral adaptations is believed to be one where athletes spend at least a few minutes per session in their "red zone", which is generally the introduction of 90% dosing [17].…”