Home > Riviste > The Journal of Sports Medicine and Physical Fitness > Fascicoli precedenti > The Journal of Sports Medicine and Physical Fitness 2020 August;60(8) > The Journal of Sports Medicine and Physical Fitness 2020 August;60(8):1148-58

ULTIMO FASCICOLO
 

JOURNAL TOOLS

eTOC
Per abbonarsi
Sottometti un articolo
Segnala alla tua biblioteca
 

ARTICLE TOOLS

Publication history
Estratti
Permessi
Per citare questo articolo

 

ORIGINAL ARTICLE  EPIDEMIOLOGY AND CLINICAL MEDICINE 

The Journal of Sports Medicine and Physical Fitness 2020 August;60(8):1148-58

DOI: 10.23736/S0022-4707.20.10549-8

Copyright © 2020 EDIZIONI MINERVA MEDICA

lingua: Inglese

The effects of a 6-month moderate-intensity Hatha yoga-based training program on health-related fitness in middle-aged sedentary women: a randomized controlled study

Michał T. BORACZYŃSKI 1 , Tomasz W. BORACZYŃSKI 1, Zbigniew WÓJCIK 2, Jan GAJEWSKI 3, James J. LASKIN 4

1 Department of Health Sciences, Olsztyn University, Olsztyn, Poland; 2 Department of Environmental Sciences, University of Warmia and Mazury, Olsztyn, Poland; 3 Department of Physical Education, Józef Piłsudski University of Physical Education in Warsaw, Warsaw, Poland; 4 School of Physical Therapy and Rehabilitation Sciences, University of Montana, Missoula, MT, USA



BACKGROUND: There is paucity of data examining the effectiveness of long-term Hatha yoga-based (HY) programs focused on the health-related fitness (H-RF) of asymptomatic, sedentary women. The purpose of this study was to examine the effects of a 6-month HY-based training program on H-RF components in sedentary middle-aged women.
METHODS: Eighty sedentary women were randomly assigned into either the HY group (HYG) (N.=42) or the control group (CG) (N.=38). The 6-month HYG program involved a progressive series of Vinyasa Flow poses performed 3 times/week for 60 minutes (40 minutes within the exercise zone of 60-75% HRmax). The CG participants did not undergo any physical training or education. Health-related fitness parameters included measures of pre- and post-training: body composition, muscular strength and maximal voluntary isometric torques of elbow flexors and knee extensors, cardio-respiratory fitness, lower back and hamstring flexibility and a static-dynamic balance.
RESULTS: Two-way mixed design ANOVA revealed significant main effects for all the indicators of H-RF. Tukey post-hoc tests confirmed that the HYG demonstrated significant improvements in every variable tested. Examples of the benefits achieved include (all P<.001): an average loss of 1.03 kg and a 4.82% decrease in body fat, 14.6% and 13.1% gains in isometric strength of the knee extensors and elbow flexors respectively, an increase in relative VO2max of 6.1% (33.12±5.30 to 35.14±4.82 mL/kg/min), a 4-cm or 10.4% increase in their MSAR, and an average improved Balance Index of 5.6 mm/s. Reversely, the CG showed non-significant changes in H-RF variables (all P>0.05; percent range from -1.4% to 1.1%).
CONCLUSIONS: By participating in a moderate-intensity 6-month HY-based training program, middle-aged women can significantly improve their HR-F status. The application of progressive target heart rate goals facilitated greater than expected improvements in cardio-respiratory fitness and improvements in body composition.


KEY WORDS: Yoga; Physical fitness; Middle aged; Women

inizio pagina