Vol. 4, No 2, 2006 pp. 93 - 101
UDC 796: -055.1+613.25
Scientific Paper
EFFECT OF MODERATE AND HIGH INTENSITY
WEIGHT
TRAINING ON THE BODY COMPOSITION OF OVERWEIGHT MEN
Rahman Rahimi
Department of Physical Education & Sport Sciences, Azad University
Mahabad, Mahabad, Iran
E-mail: Rahman.Rahimi@Yahoo.Com
Abstract. The optimal weight training intensity to improve body
composition in overweight men is unclear. The purpose of this study was
to determine the effect of 12 weeks of high intensity versus moderate intensity
weight training of equal work output on body composition in overweight
men (BMI = 25-29.9 kg/m2). Twenty sedentary men (age: 27 ? 0.5 year; Body
weight: 84 ? 1.43 kg; BMI: 28.23 ? 1.11 kg/m ) were randomized in two equal
groups (n = 10): 1) moderate intensity exercise (MI; 5sets*6reps [60% (1RM-1repetition
maximum)]; and 2) high intensity exercise (HI; 5sets*6reps [85% 1RM]).
The weight training program was performed 3d.w . Relative body fat (% BF)
was assessed by a skin-fold caliper. Significant differences between and
within the groups were analyzed using a two-way split-plot analysis of
variance (ANOVA). Statistical significance was accepted at p<0.05. The
two-way ANOVA showed statistically significant differences between HI and
MI groups, therefore, the Scheffe Post-Hoc Test showed that there was a
significant decrease (p<0.05) in the relative body fat (BF) (D = 27%),
percent of body fat (%BF) (22%), BMI (D = 9.34%), and body weight (BW)
(D = 6.51%) in the HI group during the course of the study than in the
MI group Also, comparison of means between the pre/post test showed statistically
significant decreases in skinfold thickness (HI = 45%, p = 0.001; MI =
25%, p = 0.02), percent of body fat (HI = 41%, p = 0.001; MI = 23%, p =
0.04), BMI (HI = 21.5%, p = 0.001; MI = 13.7%, p = 0.03), and body weight
(HI = 21.58%, p = 0.001; MI = 13.82%, p = 0.01) after participation in
a 12-week weight training program. It is concluded that 12 weeks of HI
weight training may be more effective in improving body composition than
MI weight training in overweight young men with physical characteristics
similar to the ones found in the present study.
Key words: obesity, weight training, body composition,
men
EFEKTI UMERENO-INTENZIVNOG VEŽBANJA NA
TELESNI SASTAV GOJAZNIH MUŠKARACA
Optimalni intenzitet vežbanja koji utiče na poboljšanje telesnog sastava
kod gojaznih muškaraca još uvek nije utvrđen. Cilj ove studije je bio da
se utvrdi efikasnost 12-to nedeljnog intenzivnog, odnosno umerenog vežbanja
jednakog radnog opterećenja i njegovog uticaja na telesni sastav gojaznih
ljudi (BMI = 25-29.9 kg/m2). Dvadeset sedećih ljudi je podeljeno u dve
jednake grupe (starosti 27 ą 0.5 godina, težine: 84 ą 1.43kg; BMI: 28.23
ą 1.11 kg/m2) i to (n = 10): 1) grupa koja je umerno vežbala (MI; 5 setova
po 6 ponavljanja – 60% od 1RM) i 2) i grupa koja je intenzivno vežbala
(HI; 5 setova po 6 ponavljanja – 85% od 1RM). Izvođeno je tri treninga
u nedelji. Relativna masnoća tela je merena kaliperom za merenje nabora
kože. Značajne razlike između i unutar grupa su analizirane dvosmernom
split analizom varijanse (ANOVA). Statistička značajnost je prihvaćena
na nivou p < 0.05. Dvosmerna ANOVA je pokazala statistički značajne
razlike između HI i MI grupa, pa je stoga Sheffe Post-Hoc test pokazao
značajno smanjenje (p<0.05 kod relativne masnoće tela (BF) (D = 27%),
postotka masnoće (%BF) (22%), BNI (D = 9.34%) i težine tela (BW) (D = 6.51%9
kod HI grupe tokom istraživanja u odnosu na MI grupu. Takođe, poređenje
sredina pre i post testova je pokazalo značajno smanjenje u debljini kožnog
nabora, (HI = 45%, p = 0.001; MI = 25%, p = 0.02), postotka masnoće tela
(HI = 41%, p = 0.001; MI = 23%, p = 0.04), BMI (HI = 21.5%, p = 0.001;
MI = 13.7%, p = 0.03) i težine tela (HI = 21.58%, p = 0.001; MI = 13.82%,
p = 0.01) nakon učešća u 12-to nedeljnom programu vežbanja. Zaključeno
je da 12-to nedeljno intenzivno vežbanje može biti efektivnije nego umereno
vežbanje u poboljšanju telesnog sastava kod mladih gojaznih muškaraca sa
sličnim fizičkim karakteristikama.
Ključne reči: gojaznost, snažno vežbanje, telesni sastav
