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

Year 2021, Volume: 5 Issue: 3, 70 - 78, 30.12.2021

Abstract

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.

References

  • Altunkaynak BZ, Ozbek E. Overweight and structural alterations of the liver in female rats fed a high-fat diet: A stereological and histological study. Turk J Gastroenterol 2009; 20: 93-103.
  • Alves de Araujo ME, Bezerra da Silva E, Bragade Mello D ve diğ. The effectiveness of the pilates method: Reducing the degree of non-structural scoliosis and improving flexibility and pain in female college students. Journal of Bodywork and Movement Therapies. 2012; 16 (2): 191-198.
  • Arslanoglu E, Cansel A, Behdari R, Senel Ö. Effects of eight weeks pilates exercises on body composition of middle aged sedentary women. Age. 2011;38(5):3-894.
  • Aslan, Ş. (2019). Kadınlarda Pilatesin Vücut Kompozisyonuna Etkisi, İnönü Üniversitesi, Beden Eğitimi ve Spor Bilimleri Dergisi, 6(1),24-35.
  • Brown WJ, Nicola WB, Paul JB. Updating the evidence on physical activity and health in women. Am J Prev Med. 2007;33(5):404 11.
  • Çakmakçı O. The effect of 8 week pilates exercise on body composition in obese women. Coll Antropol. 2011;35(4):1045-50.
  • Çakmakçı, O. (2012). The Effect of 10 Week Pilates Mat Exercise Program on Weight Loss and Body Composition for Overweight Turkish Women, World Applied Sciences Journal, 19(3): 431-438.
  • Crump C, Sundquist J, Winkleby MA, Sundquist K (2017). Aero- bic fitness, muscular strength and obesity in relation to risk of heart failure. Heart 103:1780–1787. https://doi.org/10.1136/heart jnl-2016-310716.
  • D.-I. Kim, H.I. Yang, J.-H.Park, M. K.Lee, D.-W.Kang, J.S.Chae, J.H.Lee, J.Y.Jeon, The association between resting heart rate and type 2 diabetes and hypertension in Korean adults, Heart 102 (21) (2016) 1757–1762 (heartjnl-2015-309119).
  • de Souza Cavina, A. P., Junior, E. P., Machado, A. F., Biral, T. M., Lemos, L. K., Rodrigues, C. R. D., et al. (2020). Effects of the mat pilates method on body composition: systematic review with meta-analysis. J. Phys. Act. Health 17, 673–681. doi: 10.1123/jpah.2019-0171.
  • Eliks, M., Zgorzalewicz-Stachowiak, M., and Zen ́ czak-Praga, K. (2019). Application of Pilates-based exercises in the treatment of chronic non- specific low back pain: state of the art. Postgrad. Med. J. 95, 41–45. doi: 10.1136/postgradmedj-2018-135920.
  • Ferla L, Paiva LL, Darki C, Vieira A. Comparison of the functionality of pelvic floor muscles in women who practice the Pilates method and sedentary women: a pilot study. Int Urogynecol J. 2016;27(1):123-28.
  • Fernández-Rodríguez, R., Álvarez-Bueno, C., Ferri-Morales, A., Torres-Costoso, A. I., Cavero-Redondo, I., and Martínez-Vizcaíno, V. (2019). Pilates method improves cardiorespiratory fitness: a systematic review and meta-analysis. J. Clin. Med. 8:1761. doi: 10.3390/jcm8111761.
  • Garber C.E, Blissmer B, Deschenes MR et al (2011). Quantity and quality of exercise for developing and maintaining cardiorespi- ratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Med Sci Sports Exerc 43:1334–1359. https://doi.org/10.1249/MSS.0b013e3182 13fefb.
  • Gui Y. Intermittent exercises reduce the hypertension syndromes andimprove the quality of life. J Sports Med Phys Fitness. 2016;56(1-2):133–40. [PubMed: 25611082]. H.I. Yang, H.C. Kim, J.Y. Jeon, The association of resting heart rate with diabetes, hypertension, and metabolic syndrome in the Korean adult population: the fifth Korea National Health and nutrition examination survey, Clin. Chim. Acta 455 (2016) 195–200.
  • Herrington L, Davies R. The influ- ence of Pilates training on the ability to contract the transversus abdomi- 19. nis muscle in asymptomatic indi- viduals. J Bodyw Mov Ther. 2005 Jan;9(1):52-7.
  • Hoseini Niya, S., Vahidian-Rezazadeh, M., & Heidari Mokarrar, H. (2020). The Effects of 8 Weeks Pilates, Walking, and Combined Pilates and Walking on Heart Arrhythmia. Zahedan Journal of Research in Medical Sciences, 22(1).
  • İstek, T., (2013). 14 Yaş Performans Tenisçilerinin Müsabaka Sırasındaki Kalp Atım Hızlarının Bazı Aksiyonlarla Olan İlişkisinin İncelenmesi (Yayımlanmış Yüksek Lisans Tezi). Kırıkkale Üniversitesi Sağlık Bilimleri Enstitüsü, Kırıkkale.
  • Karadenizli, Z.İ, Kambur, B. (2016). Pilates Reformer Egzersizlerinin Sedanter Kadınlarda Uyluk Çevresi ve Hamstring Esnekliğine Etkisi, İnönü Üniversitesi, Beden Eğitimi ve Spor Bilimleri Dergisi, 3(3), 48-62.
  • Karter, K. (2004). Pilates Lite: Easy Exercises to Lose Weight and Tone Up. (s. 30-32).Fair Winds Pr.25.
  • Kloubec JA. Pilates for improvement of muscle endurance, flexibility, balance and posture. J Strength Cond Res. 2010;24(3):661-7.
  • Kurt, S., Hazar, S., İbiş, S., Albay, B., & Kurt, Y. (2010). Orta yaş sedanter kadınlarda sekiz haftalık step-aerobik egzersizinin bazı fiziksel uygunluk parametrelerine etkilerinin değerlendirilmesi. Uluslararası İnsan Bilimleri Dergisi, 7(1), 665-674.
  • Kyle, UG., Melzer, K., Kayser, B., Picard-Kossousky, M., Gremion, G. ve Pichard, C. (2006). Eight-year longitudinal changes in body composition in healthy swiss adults. J Am Coll Nurt., 25(6),493-501.
  • L. Alhalabi, M.J. Singleton, A.O. Oseni, A.J. Shah, Z.-M. Zhang, E.Z. Soliman, Relation of higher resting heart rate to risk of cardiovascular versus non-cardio- vascular death, Am. J. Cardiol. 119 (7) (2017) 1003–1007.
  • Lee, M. K., Lee, D. H., Park, S., Kim, S. I., & Jeon, J. Y. (2018). Relationship between resting heart rate and metabolic risk factors in breast cancer patients. Clinica Chimica Acta, 486, 104-109.
  • Markovic G, Sarabon N, Greblo Z, Krizanic V. Effects of feedbackbased balance and core resistance training vs. Pilates training on balance and muscle function in older women: A randomized-controlled trial. Arch gerontol geriat. 2015;61(2):117-23.
  • Mazzarino M, Kerr D, Wajswelner H, Morris ME (2015) Pilates method for women’s health: systematic review of randomized controlled trials. Arch Phys Med Rehabil 96:1–12. https://doi. org/10.1016/j.apmr.2015.04.005.
  • P. Ellison, L.B. Andersen, G. Jasienska, A. Emaus, I. Thune, C. Friedenreich, A.- S. Furberg, M.B. Veierød, S. Espetvedt, Physical Activity, Heart Rate, Metabolic Profile, and Estradiol in Premenopausal Women, (2008).
  • Perkins SE, Jelinek HF, Al-Aubaidy HA, de Jong B. Immediate and longterm effects of endurance and high intensity interval exercise on lin-ear and nonlinear heart rate variability.J Sci Med Sport. 2017;20(3):312–6. doi: 10.1016/j.jsams.2016.08.009. [PubMed: 27568073].
  • Phrompaet S, Paungmali A, Pirunsan U, Sitilertpisan P. Effects of Pilates training on lumbo-pelvic stability and flexibility. Asian J Sports Med. 2011 Mar;2(1):16-22.
  • Ransdell, LB., Robertson, L., Ornes, L. ve Moyer-Mileur, L. (2004). Generations exercising together to improve fitness (GET FIT): a pilot study designed to increase phsical activity and improve health- realeted fitness inthree generations of women. Women Health, 40(3),77-94.
  • Rodrigues, A. Q., Martins, F. M., Barbosa, A. C., Figueiredo, P. S., Lima, M. O., & Vieira, E. R. (2016). Effects of an eleven-week pilates exercise program on progressive-speed walking capacity in sedentary young women: A pilot study. Human Movement, 17(2), 102–106. https://doi.org/10.1515/humo-2016-0011.
  • Rogers K, Gibson AL. Eight-week traditional mat pilates training-program effects on adult fitness characteristics. Research Quarterly forExercise and Sport. 2009; 80(3): 569-574.
  • Tchernof A, Després JP. Pathophysiology of human visceral obesity: An update. Physiol Rev 2013; 93: 359-404.
  • Vancini, R. L., Rayes, A. B. R., Lira, C. A. B., Sarro, K. J., and Andrade, M. S. (2017). Pilates and aerobic training improve levels of depression, anxiety and quality of life in overweight and obese individuals. Arq. Neuro-Psiquiatr. 75, 850–857. doi: 10.1590/0004-282x20170149 .
  • Zülal A. BTD Araştırma ve Yazı Grubu, Kadın Sağlığı, Bilim ve Teknik TÜBİTAK. 2005; (Eylül Sayısı): 23.

Düzenli Pilates Egzersizlerinin Sedanter Kadınlarda Biyomotor ve Fizyolojik Parametreler Üzerine Etkisi

Year 2021, Volume: 5 Issue: 3, 70 - 78, 30.12.2021

Abstract

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.

References

  • Altunkaynak BZ, Ozbek E. Overweight and structural alterations of the liver in female rats fed a high-fat diet: A stereological and histological study. Turk J Gastroenterol 2009; 20: 93-103.
  • Alves de Araujo ME, Bezerra da Silva E, Bragade Mello D ve diğ. The effectiveness of the pilates method: Reducing the degree of non-structural scoliosis and improving flexibility and pain in female college students. Journal of Bodywork and Movement Therapies. 2012; 16 (2): 191-198.
  • Arslanoglu E, Cansel A, Behdari R, Senel Ö. Effects of eight weeks pilates exercises on body composition of middle aged sedentary women. Age. 2011;38(5):3-894.
  • Aslan, Ş. (2019). Kadınlarda Pilatesin Vücut Kompozisyonuna Etkisi, İnönü Üniversitesi, Beden Eğitimi ve Spor Bilimleri Dergisi, 6(1),24-35.
  • Brown WJ, Nicola WB, Paul JB. Updating the evidence on physical activity and health in women. Am J Prev Med. 2007;33(5):404 11.
  • Çakmakçı O. The effect of 8 week pilates exercise on body composition in obese women. Coll Antropol. 2011;35(4):1045-50.
  • Çakmakçı, O. (2012). The Effect of 10 Week Pilates Mat Exercise Program on Weight Loss and Body Composition for Overweight Turkish Women, World Applied Sciences Journal, 19(3): 431-438.
  • Crump C, Sundquist J, Winkleby MA, Sundquist K (2017). Aero- bic fitness, muscular strength and obesity in relation to risk of heart failure. Heart 103:1780–1787. https://doi.org/10.1136/heart jnl-2016-310716.
  • D.-I. Kim, H.I. Yang, J.-H.Park, M. K.Lee, D.-W.Kang, J.S.Chae, J.H.Lee, J.Y.Jeon, The association between resting heart rate and type 2 diabetes and hypertension in Korean adults, Heart 102 (21) (2016) 1757–1762 (heartjnl-2015-309119).
  • de Souza Cavina, A. P., Junior, E. P., Machado, A. F., Biral, T. M., Lemos, L. K., Rodrigues, C. R. D., et al. (2020). Effects of the mat pilates method on body composition: systematic review with meta-analysis. J. Phys. Act. Health 17, 673–681. doi: 10.1123/jpah.2019-0171.
  • Eliks, M., Zgorzalewicz-Stachowiak, M., and Zen ́ czak-Praga, K. (2019). Application of Pilates-based exercises in the treatment of chronic non- specific low back pain: state of the art. Postgrad. Med. J. 95, 41–45. doi: 10.1136/postgradmedj-2018-135920.
  • Ferla L, Paiva LL, Darki C, Vieira A. Comparison of the functionality of pelvic floor muscles in women who practice the Pilates method and sedentary women: a pilot study. Int Urogynecol J. 2016;27(1):123-28.
  • Fernández-Rodríguez, R., Álvarez-Bueno, C., Ferri-Morales, A., Torres-Costoso, A. I., Cavero-Redondo, I., and Martínez-Vizcaíno, V. (2019). Pilates method improves cardiorespiratory fitness: a systematic review and meta-analysis. J. Clin. Med. 8:1761. doi: 10.3390/jcm8111761.
  • Garber C.E, Blissmer B, Deschenes MR et al (2011). Quantity and quality of exercise for developing and maintaining cardiorespi- ratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Med Sci Sports Exerc 43:1334–1359. https://doi.org/10.1249/MSS.0b013e3182 13fefb.
  • Gui Y. Intermittent exercises reduce the hypertension syndromes andimprove the quality of life. J Sports Med Phys Fitness. 2016;56(1-2):133–40. [PubMed: 25611082]. H.I. Yang, H.C. Kim, J.Y. Jeon, The association of resting heart rate with diabetes, hypertension, and metabolic syndrome in the Korean adult population: the fifth Korea National Health and nutrition examination survey, Clin. Chim. Acta 455 (2016) 195–200.
  • Herrington L, Davies R. The influ- ence of Pilates training on the ability to contract the transversus abdomi- 19. nis muscle in asymptomatic indi- viduals. J Bodyw Mov Ther. 2005 Jan;9(1):52-7.
  • Hoseini Niya, S., Vahidian-Rezazadeh, M., & Heidari Mokarrar, H. (2020). The Effects of 8 Weeks Pilates, Walking, and Combined Pilates and Walking on Heart Arrhythmia. Zahedan Journal of Research in Medical Sciences, 22(1).
  • İstek, T., (2013). 14 Yaş Performans Tenisçilerinin Müsabaka Sırasındaki Kalp Atım Hızlarının Bazı Aksiyonlarla Olan İlişkisinin İncelenmesi (Yayımlanmış Yüksek Lisans Tezi). Kırıkkale Üniversitesi Sağlık Bilimleri Enstitüsü, Kırıkkale.
  • Karadenizli, Z.İ, Kambur, B. (2016). Pilates Reformer Egzersizlerinin Sedanter Kadınlarda Uyluk Çevresi ve Hamstring Esnekliğine Etkisi, İnönü Üniversitesi, Beden Eğitimi ve Spor Bilimleri Dergisi, 3(3), 48-62.
  • Karter, K. (2004). Pilates Lite: Easy Exercises to Lose Weight and Tone Up. (s. 30-32).Fair Winds Pr.25.
  • Kloubec JA. Pilates for improvement of muscle endurance, flexibility, balance and posture. J Strength Cond Res. 2010;24(3):661-7.
  • Kurt, S., Hazar, S., İbiş, S., Albay, B., & Kurt, Y. (2010). Orta yaş sedanter kadınlarda sekiz haftalık step-aerobik egzersizinin bazı fiziksel uygunluk parametrelerine etkilerinin değerlendirilmesi. Uluslararası İnsan Bilimleri Dergisi, 7(1), 665-674.
  • Kyle, UG., Melzer, K., Kayser, B., Picard-Kossousky, M., Gremion, G. ve Pichard, C. (2006). Eight-year longitudinal changes in body composition in healthy swiss adults. J Am Coll Nurt., 25(6),493-501.
  • L. Alhalabi, M.J. Singleton, A.O. Oseni, A.J. Shah, Z.-M. Zhang, E.Z. Soliman, Relation of higher resting heart rate to risk of cardiovascular versus non-cardio- vascular death, Am. J. Cardiol. 119 (7) (2017) 1003–1007.
  • Lee, M. K., Lee, D. H., Park, S., Kim, S. I., & Jeon, J. Y. (2018). Relationship between resting heart rate and metabolic risk factors in breast cancer patients. Clinica Chimica Acta, 486, 104-109.
  • Markovic G, Sarabon N, Greblo Z, Krizanic V. Effects of feedbackbased balance and core resistance training vs. Pilates training on balance and muscle function in older women: A randomized-controlled trial. Arch gerontol geriat. 2015;61(2):117-23.
  • Mazzarino M, Kerr D, Wajswelner H, Morris ME (2015) Pilates method for women’s health: systematic review of randomized controlled trials. Arch Phys Med Rehabil 96:1–12. https://doi. org/10.1016/j.apmr.2015.04.005.
  • P. Ellison, L.B. Andersen, G. Jasienska, A. Emaus, I. Thune, C. Friedenreich, A.- S. Furberg, M.B. Veierød, S. Espetvedt, Physical Activity, Heart Rate, Metabolic Profile, and Estradiol in Premenopausal Women, (2008).
  • Perkins SE, Jelinek HF, Al-Aubaidy HA, de Jong B. Immediate and longterm effects of endurance and high intensity interval exercise on lin-ear and nonlinear heart rate variability.J Sci Med Sport. 2017;20(3):312–6. doi: 10.1016/j.jsams.2016.08.009. [PubMed: 27568073].
  • Phrompaet S, Paungmali A, Pirunsan U, Sitilertpisan P. Effects of Pilates training on lumbo-pelvic stability and flexibility. Asian J Sports Med. 2011 Mar;2(1):16-22.
  • Ransdell, LB., Robertson, L., Ornes, L. ve Moyer-Mileur, L. (2004). Generations exercising together to improve fitness (GET FIT): a pilot study designed to increase phsical activity and improve health- realeted fitness inthree generations of women. Women Health, 40(3),77-94.
  • Rodrigues, A. Q., Martins, F. M., Barbosa, A. C., Figueiredo, P. S., Lima, M. O., & Vieira, E. R. (2016). Effects of an eleven-week pilates exercise program on progressive-speed walking capacity in sedentary young women: A pilot study. Human Movement, 17(2), 102–106. https://doi.org/10.1515/humo-2016-0011.
  • Rogers K, Gibson AL. Eight-week traditional mat pilates training-program effects on adult fitness characteristics. Research Quarterly forExercise and Sport. 2009; 80(3): 569-574.
  • Tchernof A, Després JP. Pathophysiology of human visceral obesity: An update. Physiol Rev 2013; 93: 359-404.
  • Vancini, R. L., Rayes, A. B. R., Lira, C. A. B., Sarro, K. J., and Andrade, M. S. (2017). Pilates and aerobic training improve levels of depression, anxiety and quality of life in overweight and obese individuals. Arq. Neuro-Psiquiatr. 75, 850–857. doi: 10.1590/0004-282x20170149 .
  • Zülal A. BTD Araştırma ve Yazı Grubu, Kadın Sağlığı, Bilim ve Teknik TÜBİTAK. 2005; (Eylül Sayısı): 23.
There are 36 citations in total.

Details

Primary Language Turkish
Subjects Sports Medicine
Journal Section Article
Authors

İsa Aydemir

Reyhan Dağ 0000-0002-5192-3548

Publication Date December 30, 2021
Published in Issue Year 2021 Volume: 5 Issue: 3

Cite

APA Aydemir, İ., & Dağ, R. (2021). Düzenli Pilates Egzersizlerinin Sedanter Kadınlarda Biyomotor ve Fizyolojik Parametreler Üzerine Etkisi. Spor Eğitim Dergisi, 5(3), 70-78.

Journal of Sports Education © 2017 by Ibrahim Erdemir is licensed under CC BY 4.0