Question

Problem Statement: What combination of exercise variables such as modality, duration, and intensity best improve body-composition outcomes such as bodyfat percentage or lean mass?

Hypotheses:

•Aerobic training will decrease BF % more than RT

•There is a dose-response relationship between training duration and bodyfat % reduction

•A six-week or more high-intensity training protocol will decrease bodyfat %

•At least 6-weeks will be required….

Answer 1

Body fat and body mass that including physical fitness with health is important to protect and improve to the health. It is known that physically active life is important in health protection and development. Body composition within physical fitness elements is important in obesity classification, nutrition level, evaluation of gains as a result of exercise, protection and development of general health. Regular physical activity or exercise has been reported to improve body weight control and body composition, thereby reducing chronic disease prevalence.

Factors affecting body-composition outcomes

1) Sex

• In mid- age adult male(30-39years), the optimal body fat percentage is reported to be 12-22% and in female it is 16-26%.
• The percentage of body fat in male over 25% and body fat percentage in female over 32% constitute health risk.
• The minimum level is accepted as 8% to 12% for females and 5% for males.

2) Physical activities, exercises and sports

• These are used as interchangeable facts.
• Physical activities are defined as body movements that result in energy expendiyure resulting from contraction of skeletal muscles.
• Exercises are regular and planned activities that take into account of some physical elements, which can bring changes on the body.
• Aerobic exercises may have a positive effect on insulin sensitivity and glucose homeostasis as well as some cardiovascular risk factors like hypertension, dyslipidemia and fibrinolytic activity.
• Resistance exercises are the most popular strength working practices of physical exercises for strength and muscle mass increase.
• The effects of resistance exercises after adaptation include general health level, body composition and performance enhancing improvement.
• Hence aerobic exercises will decrease body fat percentage more than resistance exercises.
• Inorder to achieve the desired health benefit, it is emphasised that an activity should be done in a certain frequency and duration when making recommendations:

a) Atleast 5days per week, 30 minutes moderate or

b) atleast 3days 20 minutes with strong aerobic activity and

c) atleast 2days of stength activities should be done.

• According to WHO physical activity suggestions, it recommends 3 days/week and as an exercise duration 150 min/week for the healthy life.
• Many factors, especially gender and age, may affect the type, frequency and duration of exercise.
• Fast walking, which is one of the moderate activities, is one of the most recommended activities to increase the level of physical activity.
• Most of the female prefer walking and running exercises and male prefer strength exercises.
• Many studies proved that females prefer aerobic (walking, running, swimming, spinning) and pilates exercises.
• When exercise preference, duration and frequency were evaluated according to gender, ıt was seen that male prefered aerobic (walking, running, swimming) and strength exercises.
• In addition, he emphasized that the most preferred type of exercise in both genders was walking.
• There was a significant decrease in BF values of female only in combined exercises, and a significant decrease in all three types (aerobic, strength and combined) exercises in male.
• In general, it was accepted that aerobic exercises increased the body weight and fat mass loss by causing more energy expenditure compared to the strength exercises.
• However, recent studies show that combined exercises do not only increase free-fat body mass, but also show more effective results in reducing fat mass and percentage.
• It is stated that resistance exercises are the most effective method for increasing muscle mass only.
• However, the desired results from resistance exercises depend on many variables such as the type of exercise, intensity, number of repetitions, rest intervals between sets, duration and weekly frequency.
• In addition, individuals who attend the fitness center on a regular basis should choose the appropriate exercises to achieve the desired physical fitness level.

Conclusion

According to exercise preferences, it can be said that female prefer aerobic exercises, while male prefer strength exercises. In addition, when the effect of exercise preferences on body fat is examined, it can be said that the BF values of both genders are in ideal intervals for those doing strength and combined exercises and those doing aerobic exercises have higher BF from the ideal interval. As a result, it is thought that the combined exercises will have a significant change on body fat and BMI compared to only aerobic or strength exercises.