The effect of 8 Weeks squat exercise program on body composition in young males

Year 2020, Volume: 3 Issue: 1, 28 - 32, 20.06.2020

Emre Serin , Mehmet Akif Ziyagil

https://doi.org/10.33438/ijdshs.716858

Cited By: 1

Abstract

Not only aerobic exercises, but also resistance exercise programs with maximum effort for large muscle groups such as squat have also been reported to be effective on muscle and body fat mass. Thus, this study aims to investigate the effect of squat exercise program on body composition. The data of the study were collected from 18 young adult males. They participated in the squat exercise program 3 days a week in July 2019 for 4 weeks between 4 sets between 85% and 6 repetitions of maximal load at 48 hours intervals for 8 weeks. Independent t-test analysis was used in binary comparisons because of normal distribution of data. The results of this study were not statistically significant with the increase in body weight, body mass index, total muscle weight, total body fluid weight and lean body mass and the decrease in total fat weight variable as a result of the 2-month squat strength training program. Only a significant decrease in body fat percentage by 7.15% was observed as a result of squat training. In conclusion it was proposed that the resistance training program including squats can be used effectively in reducing the body fat ratio and increasing the muscle mass plus appropriate diet due to meeting the energy consumption greatly from fats during the recovery period between sets and after the training.

Keywords

Squat, resistance training, body fat percentage, body muscle mass., training

References

• Arazi, H., Coetzee, B. and Asadi, A. (2012). Comparative effect of land-and aquatic-based plyometric training on jumping ability and agility of young basketball players. South African Journal for Research in Sport, Physical Education and Recreation, 34(2), 1-14.
• Behringer, M., Vom Heede, A., Yue, Z. and Mester, J. (2010). Effects of resistance training in children and adolescents: a meta-analysis. Pediatrics 126(5), e1199-1210.
• Chelly, M. S., Ghenem, M. A., Abid, K., Hermassi, S., Tabka, Z. and Shephard, R. J. (2010). Effects of in-season short-term plyometric training program on leg power, jump-and sprint performance of soccer players. The Journal of Strength & Conditioning Research, 24(10), 2670-2676.
• Cochrane, D. J., Legg, S. J. and Hooker, M. J. (2004). The short-term effect of whole-body vibration training on vertical jump, sprint, and agility performance. The Journal of Strength & Conditioning Research, 18(4), 828-832.
• Faigenbaum, A.D., Milliken, L.A., Loud, R.L., Burak, B.T., Doherty, C.L. and Westcott, W.L. (2002). Comparison of 1 and 2 days per week of strength training in children. Research Quarterly for Exercise and Sport 73(4), 416-424.
• İşlegen, Ç. (2013). Spor yaralanmalarının önlenmesinde germe egzersizlerinin etkisi. Spor Hekimliği Dergisi, 48(3), 101-108.
• Kurt, İ. (2011). Futbolcularda sekiz haftalık pliometrik antrenmanın anaerobik güç, sürat ve top hızına etkisi. Yüksek Lisans Tezi. Ondokuz Mayıs Üniversitesi. Samsun.
• Malina, R.M. (2006). Weight training in youth-growth, maturation, and safety: an evidence-based review. Clinical Journal of Sport Medicine 16(6), 478-487.
• Markovic, G., Jukic, I., Milanovic, D., & Metikos, D. (2007). Effects of sprint and plyometric training on muscle function and athletic performance. Journal of Strength and Conditioning Research, 21(2), 543.
• Meylan, C. and Malatesta, D. (2009). Effects of in-season plyometric training within soccer practice on explosive actions of young players. The Journal of Strength & Conditioning Research, 23(9), 2605-2613.
• Odabaş-Özgür, B., Demirci, D., ve Özgür, T. (2016). Futbolcularda 6 haftalık sürat antrenmanının sürat ve çeviklik üzerine etkisi. Spor Bilimleri Dergisi, 6(4), 11-16.
• Serin, E. (2020). Aerobik Antrenmanlarin Vücut Kompozisyonu Üzerine Etkisi. Düstad Dünya Sağlık Ve Tabiat Bilimleri Dergisi, (1), 39-52.
• Takai, Y., Fukunaga, Y., Fujita, E., Mori, H., Yoshimoto, T., Yamamoto, M. & Kanehisa, H. (2013). Effects of body mass-based squat training in adolescent boys, Journal of Sports Science and Medicine (2013) 12, 60-65.
• Utku, B., ve Akın, Ş. (2017). Eksantrik egzersizler ve spor yaralanmalarından korunmadaki yeri. Turkiye Klinikleri Journal of Sports Medicine-Special Topics, 3(3), 233-239.
• Vaczi, M., Tollár, J., Meszler, B., Juhász, I. and Karsai, I. (2013). Short-term high intensity plyometric training program improves strength, power and agility in male soccer players. Journal of Human Kinetics, 36(1), 17-26.