The Effect of 12-Week Regular Pilates, Step and Zumba Training Program on Muscle and Fat Weight

Abstract

This study aimed to investigate the effect of Pilates, Step and Zumba exercises on muscle and fat weight in arms, legs, core abdominal area, and total body.

A total of 60 women aged 19 to 62 participated in the study. The mean age was 45±10 years, height was 160±5 cm and weight was 72.31±11.12 kg. Pilates, Step and Zumba exercise program was applied three days a week for a total of 12 weeks. Regional and total muscle and fat weights in the body were analyzed by TANITA MC780. Statistical significance level was determined as p<0.05. In the Pilates exercises group, there was a statistically significant difference between the pre-posttest muscle weights of the arms, core abdominal area and total body (p<0.05) except legs (p>0.05). There was no statistically significant difference between pre-posttest muscle weights in arms, legs, core abdominal area and total body in Step and Zumba exercises group (p>0.05). In Pilates and Step exercise groups, there is a statistically significant difference between pre-posttest fat weights in arms, legs, core abdominal area and total body (p<0.05) except Zumba groups (p>0.05). Pilates, Step and Zumba exercises groups were evaluated among themselves, there was no difference in terms of the arm, leg, core abdominal area, and total body muscle weights both in the pre-post tests (p>0.05). There was a statistically significant difference between all groups in terms of the arm, leg, core abdominal area and total body fat weights in both pre-posttests (p<0.05).

Pilates and Step exercises can be recommended to women who want to reduce their weight on arms, legs, core abdominal area and total body fat lose weight.