Effects of a Mat and Reformer Pilates Intervention on Body Composition, Flexibility, Endurance, and Lower Limb Explosive Power in Women

İ. Banu Ayça; Naz Kaya; Muhammed Yusuf Kahraman

Makale detayları

Effects of a Mat and Reformer Pilates Intervention on Body Composition, Flexibility, Endurance, and Lower Limb Explosive Power in Women

Yazarlar:

İ. Banu Ayça | Naz Kaya | Muhammed Yusuf Kahraman

Yayıncı:

Marmara University

Ana Başlıklar:

Antrenman

Dergi:

Eurasian Research in Sport Science Vol.10 Issue 1, pp.99-111

Belge Tipi:

Makale

Yayın Tarihi:

6/2025

Belge Dili:

Türkçe

Document ID (Org No.):

2001352917

pISSN:

2636-8269

Anahtar kelimeler:

Özet:

 The aim of this study was to compare the effects of short-term mat and reformer pilates on body composition, flexibility, abdominal muscle endurance, and explosive strength in women and to determine which pilates method is more effective. A total of 32 healthy female volunteers with an average age of 31.74  10.05 years and at least one month of mat Pilates experience participated in the study. Participants were randomly assigned to a mat Pilates group n16 or a reformer Pilates group n16. Both groups participated in Pilates exercise program, consisting of 10 sessions, held four times a week. Pre- and post-exercise assessments included body composition body weight kg, BMI kgm², body fat percentage , and muscle mass kg, lower extremity flexibility, abdominal muscular endurance 1-minute curl-up test, and vertical jump height. In the mat Pilates group, significant decreases were observed in body weight 63.0610.5262.1310.06; p0.001, fat percentage, muscle mass, and BMI p0.05. In the reformer Pilates group, a significant reduction was found only in fat percentage 15.304.8114.584.47; p0.001, while changes in body weight, BMI, and muscle mass were not statistically significant p0.05. Both groups showed significant improvements in right and left leg flexibility in the AKF and SLR tests p0.05. Additionally, significant gains were observed in abdominal endurance and vertical jump height in both groups. In conclusion, these findings suggest that short-term Pilates interventions can effectively improve components of physical fitness in women, and that reformer Pilates may be more advantageous than mat Pilates in terms of fat reduction and muscle preservation.

 The aim of this study was to compare the effects of short-term mat and reformer pilates on body composition, flexibility, abdominal muscle endurance, and explosive strength in women and to determine which pilates method is more effective. A total of 32 healthy female volunteers with an average age of 31.74  10.05 years and at least one month of mat Pilates experience participated in the study. Participants were randomly assigned to a mat Pilates group n16 or a reformer Pilates group n16. Both groups participated in Pilates exercise program, consisting of 10 sessions, held four times a week. Pre- and post-exercise assessments included body composition body weight kg, BMI kgm², body fat percentage , and muscle mass kg, lower extremity flexibility, abdominal muscular endurance 1-minute curl-up test, and vertical jump height. In the mat Pilates group, significant decreases were observed in body weight 63.0610.5262.1310.06; p0.001, fat percentage, muscle mass, and BMI p0.05. In the reformer Pilates group, a significant reduction was found only in fat percentage 15.304.8114.584.47; p0.001, while changes in body weight, BMI, and muscle mass were not statistically significant p0.05. Both groups showed significant improvements in right and left leg flexibility in the AKF and SLR tests p0.05. Additionally, significant gains were observed in abdominal endurance and vertical jump height in both groups. In conclusion, these findings suggest that short-term Pilates interventions can effectively improve components of physical fitness in women, and that reformer Pilates may be more advantageous than mat Pilates in terms of fat reduction and muscle preservation.

 The aim of this study was to compare the effects of short-term mat and reformer pilates on body composition, flexibility, abdominal muscle endurance, and explosive strength in women and to determine which pilates method is more effective. A total of 32 healthy female volunteers with an average age of 31.74  10.05 years and at least one month of mat Pilates experience participated in the study. Participants were randomly assigned to a mat Pilates group n16 or a reformer Pilates group n16. Both groups participated in Pilates exercise program, consisting of 10 sessions, held four times a week. Pre- and post-exercise assessments included body composition body weight kg, BMI kgm², body fat percentage , and muscle mass kg, lower extremity flexibility, abdominal muscular endurance 1-minute curl-up test, and vertical jump height. In the mat Pilates group, significant decreases were observed in body weight 63.0610.5262.1310.06; p0.001, fat percentage, muscle mass, and BMI p0.05. In the reformer Pilates group, a significant reduction was found only in fat percentage 15.304.8114.584.47; p0.001, while changes in body weight, BMI, and muscle mass were not statistically significant p0.05. Both groups showed significant improvements in right and left leg flexibility in the AKF and SLR tests p0.05. Additionally, significant gains were observed in abdominal endurance and vertical jump height in both groups. In conclusion, these findings suggest that short-term Pilates interventions can effectively improve components of physical fitness in women, and that reformer Pilates may be more advantageous than mat Pilates in terms of fat reduction and muscle preservation.

 Bu araştırmanın amacı, kısa süreli yer ve aletli pilates egzersizlerinin kadınlarda vücut, esneklik, abdominal kas dayanıklılığı ve patlayıcı kuvvet üzerindeki etkilerini karşılaştırmak ve hangi pilates yönteminin bu parametreleri geliştirmede daha etkili olduğunu ortaya koymaktır. Araştırmaya, yaş ortalaması 31,7410,05 olan ve en az bir aylık yer pilates deneyimine sahip 32 sağlıklı kadın gönüllü katılmıştır. Katılımcılar randomize olarak yer pilatesi n16 ve aletli pilates n16 gruplarına ayrılmıştır. Her iki grup, haftada 4 gün olmak üzere toplam 10 seanslık standart pilates egzersiz programına katılmıştır. Egzersiz öncesi ve sonrası; vücut kompozisyonu vücut ağırlığı kg, VKİ kgm², yağ oranı , kas kütlesi kg, alt ekstremite esnekliği aktif diz fleksiyonu, düz bacak kaldırma, abdominal kas dayanıklılığı ve dikey sıçrama yüksekliği ölçülmüştür. Yer pilatesi grubunda, vücut ağırlığında 63,06  10,52 kg  62,13  10,06 kg; p  0,001, yağ oranında, kas kütlesinde ve VKİde istatistiksel olarak anlamlı azalmalar gözlenmiştir p0,05. Aletli pilates grubunda ise yalnızca yağ oranı parametresinde anlamlı azalma saptanmış 15,304,81  14,584,47 ; p0,001, kas kütlesi, VKİ ve vücut ağırlığı açısından anlamlı değişiklik görülmemiştir p 0,05. Her iki grupta da ADF ve DBK testlerinde sağ ve sol bacak esneklik düzeylerinde anlamlı artışlar elde edilmiştir p 0,05. Ayrıca, abdominal kas dayanıklılığı ve dikey sıçrama yüksekliği parametrelerinde her iki grupta da anlamlı gelişmeler kaydedilmiştir. Sonuç olarak bu bulgular, kısa süreli 10 seanslık pilates egzersizlerinin kadın bireylerde fiziksel uygunluk bileşenlerini geliştirmede etkili olabileceğini ve aletli pilatesin özellikle kas koruma ve yağ kaybı açısından yer pilatesine kıyasla daha avantajlı olabileceğini göstermektedir.

Makale detayları

Effects of a Mat and Reformer Pilates Intervention on Body Composition, Flexibility, Endurance, and Lower Limb Explosive Power in Women

Yazarlar:

İ. Banu Ayça | Naz Kaya | Muhammed Yusuf Kahraman

Yayıncı:

Marmara University

Ana Başlıklar:

Antrenman

Dergi:

Eurasian Research in Sport Science Vol.10 Issue 1, pp.99-111

Belge Tipi:

Makale

Yayın Tarihi:

6/2025

Belge Dili:

Türkçe

Document ID (Org No.):

2001352917

pISSN:

2636-8269

Pilates

Body composition

Physical fitnessPilates

Vücut kompozisyonu

Fiziksel Uygunluk

Sayı

Makale detayları

Effects of a Mat and Reformer Pilates Intervention on Body Composition, Flexibility, Endurance, and Lower Limb Explosive Power in Women

Yazarlar: İ. Banu Ayça | Naz Kaya | Muhammed Yusuf Kahraman

Yayıncı: Marmara University

Ana Başlıklar: Antrenman

Dergi: Eurasian Research in Sport Science Vol.10 Issue 1, pp.99-111

Belge Tipi: Makale

Yayın Tarihi: 6/2025

Belge Dili: Türkçe

Document ID (Org No.): 2001352917

pISSN: 2636-8269

Pilates

Body composition

Physical fitnessPilates

Vücut kompozisyonu

Fiziksel Uygunluk

Sayı

Yazarlar:

İ. Banu Ayça | Naz Kaya | Muhammed Yusuf Kahraman

Yayıncı:

Marmara University

Ana Başlıklar:

Antrenman

Dergi:

Eurasian Research in Sport Science Vol.10 Issue 1, pp.99-111

Belge Tipi:

Makale

Yayın Tarihi:

6/2025

Belge Dili:

Türkçe

Document ID (Org No.):

2001352917

pISSN:

2636-8269