Step-Aerobics Versus Core Exercise for Non-HDL Cholesterol Reduction in Sedentary/Obesity Women

Den aerobe-træningsprotokol inkluderede metodisk planlagte 60-minutters træningssessioner med følgende komponenter:

Opvarmningsfase (10 minutter): Lavintensitets aerobe bevægelser, der er beregnet til langsomt at øge hjertefrekvensen og forberede kredsløbssystemet til mere intens træning. Denne fase bestod af lave stepping-bevægelser, armcirkler og dynamiske strækøvelser. Hovedtræningsfase (40 minutter): Aerobe-træningsrutiner udført på justerbare trinplatforme. Trinets højde blev individuel tilpasset deltagernes fitnessniveau og blev gradvist øget i løbet af interventionen. Øvelserne bestod af simple step-ups, laterale trin, knæløft og komplekse koreograferede bevægelsesmønstre, der inkorporerede både underkrops- og overkropsbevægelser. Musik med passende tempo blev brugt til at hjælpe med at opretholde rytme og motivation. Nedkølingsfase (10 minutter): Progressiv reduktion i træningsintensiteten kombineret

Exercise Protocol

Total Session Duration: 60 minutes

Session Structure:

Warm-up Phase (10 minutes)

Low-intensity aerobic movements designed to slowly raise heart rate and prepare the cardiovascular system for more vigorous exercise. This phase consisted of:

• Low stepping movements

• Arm circles

• Dynamic stretching exercises

Main Exercise Phase (40 minutes)

Aerobic-step exercise routines performed on adjustable step platforms. The protocol included:

• Step Height: Individualized according to participant fitness level and progressed incrementally during the intervention

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Exercise Components:

• Simple step-ups

• Lateral steps

• Knee lifts

• Complex choreographed movement patterns incorporating both lower and upper body movements

• Music: Suitable tempo music was used to help maintain rhythm and motivation

Cool-down Phase (10 minutes)

Progressive decrease in exercise intensity coupled with:

• Stretching exercises

• Heart rate recovery period

• Breathing exercises

Exercise Protocol

Total Session Duration: 60 minutes

Session Structure:

Warm-up Phase (10 minutes)

Simple aerobic movements with focus on core engagement and spinal mobility. This phase involved:

• Marching in place

• Slow torso rotations

• Preparatory core engagement exercises

Main Exercise Phase (40 minutes)

Strength and stability exercises targeting the core and integrating aerobic movements. The protocol included:

• Planks (various variations)

• Modified crunches

• Bridge exercises

• Stability ball exercises

• Pilates-inspired movements

• Functional core strengthening exercises

• Aerobic Element: Continuous movement patterns and circuit-style training to keep heart rate within the desired zone

Cool-down Phase (10 minutes)

Progressive decrease in exercise intensity coupled with:

• Stretching exercises (particularly core and lower back)

• Heart rate recovery period

• Breathing exercises and relaxation techniques