Abstract
The purpose of this study is to suggest information for developing a properly combined exercise program of corresponding to the objective of an exercise as for many middle-aged women who are lacking in time of taking exercise, through closely examining the effects of the 12-week co...
Abstract
The purpose of this study is to suggest information for developing a properly combined exercise program of corresponding to the objective of an exercise as for many middle-aged women who are lacking in time of taking exercise, through closely examining the effects of the 12-week combined exercise sequence on body composition, muscular strength, metabolic-syndrome risk factor and hormone in the middle-aged women. The research subjects were randomly selected 16 people who are steadily taking the combined exercise these days more than 3 times a week for more than 1 year and then were assigned with being divided into 8 people for RA exercise group and 8 people for AR exercise group. The RA group is the one of taking aerobic exercise after the resistance training. The resistance training was carried out 3set level in 15 times with 50% intensity in 1RM for 1-4 weeks, 4set level in 15 times with 55% intensity in 1RM for 5-8 weeks, and 5set level in 15 times with 60% intensity in 1RM for 9-12 weeks. Aerobic exercise was performed for 1 hour and 40 minutes a day with 3 times a week with the intensity of 60-75%HRmax for 12 weeks. As the AR group is the one that takes resistance training after aerobic exercise, it was equally carried out exercise time, frequency and intensity with making only an exercise performance order different. As for measurement items, the body-composition variables(weight, lean mass, body fat, BMI, WHR, VFA), the muscular-strength variables(leg muscle strength, waist muscle strength), the metabolic-syndrome variables(fasting blood sugar, total cholesterol, high-density lipoprotein cholesterol, low density lipoprotein cholesterol, neutral fat, maximal blood pressure, minimal blood pressure), and the hormone variables(insulin, cortisol, growth hormone) were divided into RA group and AR group and then were gauged before and after the exercise. Data processing was analyzed by using SPSS WIN Version 21.0K statistical program. The following are the major results that were obtained through this study. As for the body composition according to the 12-week combined exercise sequence, the RA exercise method had positive influence upon lean mass, body fat and visceral fat. The AR exercise method was shown an effect of a reduction in weight and BMI. In a change of metabolic-syndrome risk factors according to the 12-week combined exercise sequence, the RA exercise method had positive impact on a decrease in blood pressure. The AR exercise method had positive influence upon TC, HDL-C, LDL-C. Neutral fat and blood sugar had no change caused by the combined exercise sequence. In terms of a change in hormone depending on the 12-week combined exercise sequence, insulin and growth hormone were indicated a positive effect in the AR exercise. Cortisol had no change caused by the combined exercise sequence. The combined exercise sequence, which is effective for a rise in isokinetic lower extremity strength and muscular endurance, was what takes exercise with the RA sequence(resistance training+aerobic exercise), which showed a growth between groups in both the right side and the left side of Kneeext 180°/sec. The exercise order, which increases the isokinetic lumbar muscle and the muscular endurance, was the one with RA sequence(resistance training+aerobic exercise), which showed a rise in Trunkext 60°/sec. Synthesizing the results of this study, the 12-week combined exercise program, which varied the exercise sequence, was shown a positive change in metabolic-syndrome risk factor, in hormone and in muscular strength of the middle-aged women. The application of a combined exercise program in line with the goal of middle-aged women who are short of time is considered to likely become a little more efficient and effective exercise method. However, these metabolic-syndrome risk factors are being broadened a sphere into young adolescents without being limited only to middle-aged women. Hence, a follow-up research is presented the necessity of performing a research through well controlling a dietary treatment, a psychotherapy and a life habit targeting subjects in diverse age groups of men, women and children. First, this study was conducted with 16 participants for 12 weeks targeting middle-aged women in their 40s-50s, but needs to be performed by increasing exercise participation period and subjects. The application of a customized combined exercise program is demanded that can minimize a side effect and maximize an exercise effect in consideration of each individual's characteristic. Second, the development in an efficient combined exercise program is needed that corresponds to a goal through attempting diverse research approaches. Third, there is a need to regulate and perform various combined exercise programs and nutritional dietary control. Fourth, this study was carried out targeting middle-aged women in their 40s-50s. Yet, an effect of the combined exercise sequence needs to be illuminated by selecting research subjects in various age groups of men, women and children.
Abstract
The purpose of this study is to suggest information for developing a properly combined exercise program of corresponding to the objective of an exercise as for many middle-aged women who are lacking in time of taking exercise, through closely examining the effects of the 12-week combined exercise sequence on body composition, muscular strength, metabolic-syndrome risk factor and hormone in the middle-aged women. The research subjects were randomly selected 16 people who are steadily taking the combined exercise these days more than 3 times a week for more than 1 year and then were assigned with being divided into 8 people for RA exercise group and 8 people for AR exercise group. The RA group is the one of taking aerobic exercise after the resistance training. The resistance training was carried out 3set level in 15 times with 50% intensity in 1RM for 1-4 weeks, 4set level in 15 times with 55% intensity in 1RM for 5-8 weeks, and 5set level in 15 times with 60% intensity in 1RM for 9-12 weeks. Aerobic exercise was performed for 1 hour and 40 minutes a day with 3 times a week with the intensity of 60-75%HRmax for 12 weeks. As the AR group is the one that takes resistance training after aerobic exercise, it was equally carried out exercise time, frequency and intensity with making only an exercise performance order different. As for measurement items, the body-composition variables(weight, lean mass, body fat, BMI, WHR, VFA), the muscular-strength variables(leg muscle strength, waist muscle strength), the metabolic-syndrome variables(fasting blood sugar, total cholesterol, high-density lipoprotein cholesterol, low density lipoprotein cholesterol, neutral fat, maximal blood pressure, minimal blood pressure), and the hormone variables(insulin, cortisol, growth hormone) were divided into RA group and AR group and then were gauged before and after the exercise. Data processing was analyzed by using SPSS WIN Version 21.0K statistical program. The following are the major results that were obtained through this study. As for the body composition according to the 12-week combined exercise sequence, the RA exercise method had positive influence upon lean mass, body fat and visceral fat. The AR exercise method was shown an effect of a reduction in weight and BMI. In a change of metabolic-syndrome risk factors according to the 12-week combined exercise sequence, the RA exercise method had positive impact on a decrease in blood pressure. The AR exercise method had positive influence upon TC, HDL-C, LDL-C. Neutral fat and blood sugar had no change caused by the combined exercise sequence. In terms of a change in hormone depending on the 12-week combined exercise sequence, insulin and growth hormone were indicated a positive effect in the AR exercise. Cortisol had no change caused by the combined exercise sequence. The combined exercise sequence, which is effective for a rise in isokinetic lower extremity strength and muscular endurance, was what takes exercise with the RA sequence(resistance training+aerobic exercise), which showed a growth between groups in both the right side and the left side of Kneeext 180°/sec. The exercise order, which increases the isokinetic lumbar muscle and the muscular endurance, was the one with RA sequence(resistance training+aerobic exercise), which showed a rise in Trunkext 60°/sec. Synthesizing the results of this study, the 12-week combined exercise program, which varied the exercise sequence, was shown a positive change in metabolic-syndrome risk factor, in hormone and in muscular strength of the middle-aged women. The application of a combined exercise program in line with the goal of middle-aged women who are short of time is considered to likely become a little more efficient and effective exercise method. However, these metabolic-syndrome risk factors are being broadened a sphere into young adolescents without being limited only to middle-aged women. Hence, a follow-up research is presented the necessity of performing a research through well controlling a dietary treatment, a psychotherapy and a life habit targeting subjects in diverse age groups of men, women and children. First, this study was conducted with 16 participants for 12 weeks targeting middle-aged women in their 40s-50s, but needs to be performed by increasing exercise participation period and subjects. The application of a customized combined exercise program is demanded that can minimize a side effect and maximize an exercise effect in consideration of each individual's characteristic. Second, the development in an efficient combined exercise program is needed that corresponds to a goal through attempting diverse research approaches. Third, there is a need to regulate and perform various combined exercise programs and nutritional dietary control. Fourth, this study was carried out targeting middle-aged women in their 40s-50s. Yet, an effect of the combined exercise sequence needs to be illuminated by selecting research subjects in various age groups of men, women and children.
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