Examining the effects of pilates exercise programs on flexibility performance and body composition in women<p>Bayanlara uygulanan pilates egzersiz programının esneklik performansı ve beden kompozisyonu üzerine olan etkisinin incelenmesi
Keywords:
Pilates, Exercise, Flexibility, Body Mass Index, Women, Egzersiz, Esneklik, Beden Kitle Endeksi, BayanlarAbstract
The aim of this study was to investigate the effect of the Pilates training program on flexibility and body composition in women. A total of 62 volunter women participated in this study. Women were divided into 2 groups as experimental (32 women) and control groups (30 women). The body weights, Body mass index and flexibility performances were measured before and after the program. To measure the flexibility performance, the Sit-Stretch Test was used. Both experimental and control groups has regularly participated in walking and jogging exercise on 3 days a week for 45-60 minutes (5-10 minutes warm-up before exercise, stretching exercises at the end of a 5-10 min) organized by Muğla Municipality Public Education Center. As well as walking and joggig exercises, Pilates (mat) exercises for 15-20 minutes, 3 days a week throughout the 12 weeks in 50-60% of the target heart beat rate were applied to the experimental group. As a result; significant differences were observed in the body weights, body mass index flexibility performance in experimental groups as compared with control group after the twelve-week. It was reported that pilates exercise method is one of the most important exercise in improving flexibility performance and body composition. Since the body composition and flexibility are important in terms of health and quality of life, It is recommended that pilates exercise program should done regulary. In this type of studies, It can be said that diet programmes should be required to be control.
Özet
Bu çalışmanın amacı, bayanlara uygulanan pilates antrenman programının esneklik ve beden kompozisyonu üzerine olan etkisinin incelenmesidir. Bu çalışmaya toplamda 62 bayan gönüllü olarak katılmıştır. Bayanlar deney ve kontrol grubu olmak üzere 2 gruba ayrılmıştır. Deney ve kontrol grubu Muğla Büyükşehir Belediyesi Halk Eğitim Merkezi tarafından açılan yürüyüş ve koşu egzersizlerine haftada 3 gün 45-60 dakika (Egzersiz öncesi 5-10 dk ısınma, egzersiz sonunda ise 5-10 dk gerdirme) olmak üzere düzenli olarak katılmıştır. Deney grubuna yürüyüş ve koşu egzersizlerin yanı sıra hedef kalp atım sayılarının % 50-60 şiddetinde, on iki hafta süreli ve haftada 3 gün olmak üzere 15-20 dakikalık ek pilates mat egzersizi uygulanmıştır. Sonuç olarak; on iki haftalık pilates mat egzersiz programı sonunda kontrol grubu ile karşılaştırıldığında, deney grubunda yer alan kadınların vücut ağırlığı, vücut kitle indeksi, vücut esnekliği, anlamlı farklılık bulunmuştur. Pilates egzersizlerin, beden kompozisyonu ve esneklik performansını geliştirmede önemli egzersiz yöntemlerinden biri olduğu söylenebilir. Beden kompozisyonu ve esneklik özelliği sağlık ve yaşam kalitesi açısından önemli olduğu için, pilates egzersizlerinin düzenli olarak yapılması önerilmektedir. Bu tip çalışmalarda diyet programlarının da kontrol edilmesinin gerekli olduğu söylenebilir.
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