Dollah, Siti Norshuhada
(2014)
The effectiveness of different
training programs in reducing body
weight.
Project Report.
Universiti Sains Malaysia.
(Submitted)
Abstract
The purpose of this study was to determine the type of exercise which was
effective in reducing body weight. A total of 36 overweight (BMI >25) and sedentary
female subject from Universiti Sains Malaysia’s students (Health Campus) age range
between 20 to 25 years old were divided randomly into Strength Training Group (n=7),
Endurance Training Group (n=10), Combine Training Group (n=7) and Control Group
(n=12) with median of Body Mass Index (BMI) of 33.6 kg/m2, 30.55 kg/m2, 27.90
kg/m2 and 31.50 kg/m2 respectively. During 8 weeks of intervention period, Strength
Training Group (ST) participated in the intervention program of body weight strength
training for 8 weeks, Endurance Training Group (ET) participated in the intervention
program of aerobic exercise training type such as jogging, brisk walking and stair
climbing for 8 weeks, Combine Training Group (SET) participated in both strength and
endurance training exercise alternately also for 8 weeks and Control Group (C) had their
owns activities. All training program exercise protocol was to perform 60 minutes of
exercise 3 days per weeks. Each session included 5 to 10 minutes of warm-up and cooldown.
Strength training program included; push-ups, darts, prone plank, hip-ups, sit-ups,
dips, arm circles and lunges. After 8 weeks, all subjects underwent post-test to measure
their body composition. The finding revealed that, engage in 8 weeks of any exercise
training resulted in significant changes of body weight (p<0.05). Besides, ST group
show significant changes in waist circumferences and SET group show significant
change in hip circumferences. The results show that exercise training program does bring benefits in reducing body weight among overweight and obese female student
(BMI > 25).
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