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

유산소 스텝 운동 훈련 프로토콜에는 다음과 같은 구성 요소로 체계적으로 계획된 60분 훈련 세션이 포함되었습니다:

준비 운동 단계 (10분): 심박수를 서서히 높이고 심혈관 시스템을 더 활발한 운동에 대비시키기 위한 저강도 유산소 운동입니다. 이 단계는 낮은 스텝 동작, 팔 원 운동 및 동적 스트레칭 운동으로 구성되었습니다. 주 운동 단계 (40분): 조절 가능한 스텝 플랫폼에서 수행되는 유산소 스텝 운동 루틴입니다.스텝 높이는 참가자의 체력 수준에 따라 개별화되었으며 중재 과정 동안 점진적으로 증가되었습니다. 운동은 간단한 스텝 업, 측면 스텝, 무릎 들어 올리기 및 하체와 상체 동작을 모두 포함하는 복잡한 안무 동작 패턴으로 구성되었습니다. 적절한 템포의 음악을 사용하여 리듬과 동기 부여를 유지하는 데 도움을 주었습니다. 정리 운동 단계 (10분): 운동 강도를 점진적으로 감소시키면서

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