Impact of 12-Week Aerobic Dance and Weight Training on Body Composition and Fitness of Sedentary Women

Abstract

Background and study aim: Weight training and aerobic dancing have positive effects on women who are sedentary. Nonetheless, less emphasis has been placed on the combined effects of using two distinct training modalities in one session. The need to look into these training techniques is indicated by this research gap. The purpose of this research aims to establish whether combining aerobic dance with weight training provides an effective fitness enhancement method that leads to better lifestyle health for sedentary women.

Materials and methods: thirty inactive women were randomized to be in one of two groups either an exercise training group (TG) or control group (CG), and their ranged from 35 to 45 years. For 12 weeks, the training group underwent their corresponding training three times a week for an hour each session. Both before and after the investigation, waist and hip ratio, leg strength and endurance, and abdominal muscular strength and endurance were evaluated using standardized tests. Data before and after the intervention were analyzed using the t test.

Results: Following the intervention in sedentary women, significant improvements were observed compared with the control group. WHR decreased from 0.87% to 0.85% in the experimental group, whereas there were no changes in the control group. Similarly, LSE increased from 13.13 and 16.53 counts in 12-week training group, while in CG, it decreased from 13.20 to 13.13 counts. MSE also showed improvement in LIADWTG 11.26 to 13.33 counts, whereas in the CG, there was a slight decrease from 11.13 to 11.06.

Conclusions: This study highlights the potential of 12-week low impact aerobic dance combined with weight training as a noninvasive intervention for maintaining physical fitness in sedentary women. More research is needed to validate these findings and investigate the mechanisms that strengthen the observed effects of aerobic dance combined with weight training.