EFFECTS OF STEP AEROBICS WITH BLOOD FLOW RESTRICTION TRAINING ON PHYSICAL FITNESS IN POSTMENOPAUSAL WOMEN
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Abstract
Purpose
This study aimed to investigate the effects of step aerobics with blood flow restriction training on body composition, muscular strength and endurance, lower limb flexibility, aerobic capacity and physiological variables in postmenopausal women.
Methods
Twenty-seven postmenopausal women aged 45–59 years participated in the study. Participants were randomly assigned into two groups: the control group (CON, n=14), who maintained their normal daily lifestyle, and the step aerobics with blood flow restriction training group (SA-BFR, n=13), who performed step aerobics training for 45 minutes, 3 days per week over 12 weeks, with BFR applied at 40% of arterial occlusion pressure and exercise intensity set at 60-89 % of heart rate reserve. The intensity was progressively adjusted every 4 weeks through alterations in music tempo and target HRR range. Physical fitness variables including body composition, muscular strength and endurance, lower limb flexibility, and aerobic capacity were assessed at baseline, at week 8, and after 12 weeks. Data were analyzed using Two-way mixed ANOVA with LSD post hoc comparisons at the significance level of 0.05.
Results
After 12 weeks, the SA-BFR group showed statistically significant increases in muscle mass (p=0.043), muscular strength and endurance (p<0.001), and lower limb flexibility (p<0.001) compared to baseline. Additionally, there were significant decreases in the percentage of body fat (p=0.003), and total fat mass (p=0.031). These changes were not observed in the control group.
Conclusion
This study suggests that 12 weeks of SA-BFR training effectively improves physical fitness in postmenopausal women, offering a valuable exercise alternative for this population.
Article Details
This work is licensed under a Creative Commons Attribution-NonCommercial-NoDerivatives 4.0 International License.
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