The Effect of Step-Aerobic Exercises on Weight Loss in Women
DOI:
https://doi.org/10.70736/spjses.303Keywords:
Exercise, sport, step aerobic, fat burnAbstract
This study examined the effects on an 8-week step aerobics exercise program on body composition and metabolic parameters in women. The research involved a total of 96 female participants, with 48 in the application group and 48 in the control group. The measured parameters included body circumferences (chest, waist, hip), body mass index (BMI), basal metabolic rate (BMR), body fat percentage (Fat%), fat mass (FatMass), fat-free mass (FFM), and total body water (TBW). The findings revealed statistically significant changes in all parameters within the application group (p<.001). The application group demonstrated notable reductions in waist circumference (-1.33±0.69 cm) and hip circumference (-1.75±0.86 cm), while changes in the control group were minimal (-0.10±0.0 cm and -0.20±0.0 cm, respectively). Regarding body composition, the application group showed decreases in body fat percentage (-1.31±0.61%) and fat mass (-1.16±0.89 kg), along with a reduction in fat-free mass (-1.71±0.78 kg). Metabolic analysis revealed a significant increase in BMR (76.72±53.47 kcal) in the application group. The results indicate that an 8-week step aerobics program effectively reduces body circumferences and fat mass while increasing basal metabolic rate in women. However, the observed decrease in fat-free mass suggests that this exercise modality alone may be insufficient for preserving muscle mass. These findings suggest that step aerobics serves as an effective method for weight control and fat reduction, though it should be complemented with resistance training to maintain muscle mass. The study can be recommended for use as a weight loss training in terms of comprehensively revealing the effects of 8-week step aerobic exercises on physiological parameters in adult women.
References
Alkahtani, S. A., King, N. A., Hills, A. P., & Byrne, N. M. (2020). Effect of interval training intensity on fat oxidation and body composition in women. International Journal of Environmental Research and Public Health, 17(7), 2389. https://doi.org/10.3390/ijerph17072389
Benazeera, U. J. (2014). Association between eating habits and body mass index (BMI) of adolescents. International Journal of Medical Science and Public Health, 3(8), 940-943. https://doi.org/10.5455/ijmsph.2014.290420141
Blumenthal, J. A., Smith, P. J., & Hoffman, B. M. (2015). Is exercise a viable treatment for depression?. American Journal of Preventive Medicine, 49(4), 542-551. https://doi.org/10.1016/j.amepre.2015.03.008
Bunyaratavej, N. (2015). Effects of circuit aerobic step exercise program on musculoskeletal for prevention of falling and enhancement of postural balance in postmenopausal women. Journal of the Medical Association of Thailand, 98(8), S88-S94.
Callaway, C. W., Chumlea, W. C., Bouchard, C., Himes, J. H., Lohman, T. G., Martin, A. D., ... & Seefeldt, V. D. (1988). Circumference. In T. G. Lohman, A. F. Roche, & R. Martorell (Eds.), Anthropometric standardization reference manual (pp. 39-54). Human Kinetics Books.
Donnelly, J. E., Honas, J. J., Smith, B. K., Mayo, M. S., Gibson, C. A., Sullivan, D. K., ... & Washburn, R. A. (2017). Aerobic exercise alone results in clinically significant weight loss for men and women: Midwest exercise trial 2. Medicine & Science in Sports & Exercise, 49(10), 2009-2018. https://doi.org/ 10.1002/oby.20145
Findlay, R. J., Macrae, E. H., Whyte, I. Y., Easton, C., & Forrest, L. J. (2020). How the menstrual cycle and menstruation affect sporting performance: Experiences and perceptions of elite female rugby players. British Journal of Sports Medicine, 54(18), 1108-1113. https://doi.org/10.1136/bjsports-2019-101486
Garcia, R., et al. (2020). High-intensity interval step aerobics: Effects on body composition. British Journal of Sports Medicine, 54(5), 295-301. https://doi.org/10.1136/bjsm.2019-101765
Jia, E., Zhu, H., Geng, H., Liu, R., Wo, X., Zeng, Y., Ma, W., Yao, X., Zhan, Z., & Zhang, J. (2022). The effects of aerobic exercise on body composition in overweight and obese patients with gout: a randomized, open-labeled, controlled trial. Trials, 23(1), 745. https://doi.org/10.1186/s13063-022-06695-x
Ismail, I., Keating, S. E., Baker, M. K., & Johnson, N. A. (2012). A systematic review and meta analysis of the effect of aerobic vs. resistance exercise training on visceral fat. Obesity Reviews, 13(1), 68-91. https://doi.org/10.1111/j.1467-789X.2011.00931.x
İlbak, İ., & Bayer, R. (2021). B-Fit egzersiz uygulamalarının sedanter kadın bireylerin bazı antropometrik parametreleri üzerindeki etkilerinin incelenmesi. Akdeniz Spor Bilimleri Dergisi, 4(3), 342-349. https://doi.org/10.38021/asbid.1009891
Weinstock, R. S., Dai, H., & Wadden, T. A. (1998). Diet and exercise in the treatment of obesity: effects of 3 interventions on insulin resistance. Archives of İnternal Medicine, 158(22), 2477-2483.
Kurşun, Ş., Suna, G., & Alp, M. (2016). The effects of regular step-aerobic exercises on body fat values of adult sedentary women Düzenli step-aerobik egzersizlerinin yetişkin sedanter kadınlarda vücut yağ değerlerine etkisi. Journal of Human sciences, 13(3), 4973-4979.
Lee, S., Bacha, F., Hannon, T., Kuk, J. L., Boesch, C., & Arslanian, S. (2012). Effects of aerobic versus resistance exercise without caloric restriction on abdominal fat, intrahepatic lipid, and insulin sensitivity in obese adolescent boys: a randomized, controlled trial. Diabetes, 61(11), 2787-2795. https://doi.org/10.2337/db12-0214
Kostrzewa-Nowak, D., Nowak, R., Jastrzębski, Z., Zarębska, A., Bichowska, M., Drobnik-Kozakiewicz, I., ... & Cięszczyk, P. (2015). Effect of 12-week-long aerobic training programme on body composition, aerobic capacity, complete blood count and blood lipid profile among young women. Biochemia Medica, 25(1), 103-113. http://dx.doi.org/10.11613/BM.2015.013
Sevinç, D., & Tetik, S. (2018). 2-The effects of a 12-week step-aerobic and pilates exercise program on the physical parameters of sedentary women. The Online Journal of Recreation and Sports, 7(3), 20-30. https://doi.org/10.22282/ojrs.2018.35
Park, S. K., Park, J. H., Kwon, Y. C., Yoon, M. S., & Kim, C. S. (2003). The effect of long-term aerobic exercise on maximal oxygen consumption, left ventricular function and serum lipids in elderly women. Journal of Physiological Anthropology and Applied Human Science, 22(1), 11-17.
Strasser, B., & Schobersberger, W. (2016). Evidence for resistance training as a treatment therapy in obesity. Journal of Obesity, 1-12. https://doi.org/10.1155/2011/482564
Swift, D. L., Johannsen, N. M., Lavie, C. J., Earnest, C. P., & Church, T. S. (2014). The role of exercise and physical activity in weight loss and maintenance. Progress in Cardiovascular Diseases, 56(4), 441-447. https://doi.org/10.1016/j.pcad.2013.09.012
Swift, D. L., McGee, J. E., Earnest, C. P., Carlisle, E., Nygard, M., & Johannsen, N. M. (2018). The effects of exercise and physical activity on weight loss and maintenance. Progress in Cardiovascular Diseases, 61(2), 206-213. https://doi.org/10.1016/j.pcad.2018.07.014
Thompson, P. D., Arena, R., Riebe, D., & Pescatello, L. S. (2021). ACSM’s new preparticipation health screening recommendations. Medicine & Science in Sports & Exercise, 53(4), 856-862. https://doi.org/10.1249/JSR.0b013e31829a68cf
Washburn, R. A., Lambourne, K., Szabo, A. N., Herrmann, S. D., Honas, J. J., & Donnelly, J. E. (2014). Does increased prescribed exercise alter non exercise physical activity/energy expenditure in healthy adults? A systematic review. Clinical Obesity, 4(1), 1-20. https://doi.org/10.1111/cob.12040
Willis, L. H., Slentz, C. A., Bateman, L. A., Shields, A. T., Piner, L. W., Bales, C. W., ... & Kraus, W. E. (2016). Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults. Journal of the Academy of Nutrition and Dietetics, 116(12), 1831-1837. https://doi.org/10.1152/japplphysiol.01370.2011
Downloads
Published
How to Cite
Issue
Section
License
Copyright (c) 2025 Sportif Bakış: Spor ve Eğitim Bilimleri Dergisi
This work is licensed under a Creative Commons Attribution 4.0 International License.
