An 8-month Small-group Circuit Functional Training Program Improves Body Composition And Performance Of Overweight/obese Women.

Abstract

The body weight training, high-intensity interval training (HIIT), functional fitness, group personal training, and circuit training are currently some of the top worldwide trends in the commercial, corporate, clinical, and community landscapes within the health and fitness industry. Additionally, adult obesity and physical inactivity are considered as the top global public health problems nowadays. PURPOSE: This study aimed to evaluate the effects of a circuit functional training program on body composition and performance in sedentary overweight or obese women. METHODS: Twenty-eight premenopausal overweight or obese women (n=28; 36.8 ± 4.6 years; 166.0 ± 0.1 cm; 79.7 ± 9.1 kg; 28.8 ± 2.8 kg/m2) volunteered to participate and were randomly assigned to either a control (C, n=14) or an experimental group (E, n=14). Exercise consisted of a low volume circuit functional training program (~30 min) and 3 sessions per week in nonconsecutive days for 32 weeks. Both groups were tested pre- and post-intervention in body mass index (BMI), waist-to-hip ratio (WHR), body composition (DXA), resting metabolic rate (RMR), upper and lower body muscular strength (1RM) and endurance (curl up and push up), cardiovascular endurance (VO2peak), flexibility (sit and reach test), static balance (Sharpened Romberg test), and subjective vitality. Comparisons were made using two-way ANOVA with repeated measures. RESULTS: Significant improvements were observed between pre- and post-testing measures in E. Body fat, BMI, and WHR declined (p<0.001) by 11.4%, 6%, and 4.6% while fat-free mass (p<0.05), upper and lower body muscular strength, trunk and upper body muscular endurance, VO2peak, flexibility, static balance, and subjective vitality increased (p<0.001) by 1.9%, 30.9% and 27.2%, 91.6% and 238.5%, 26.8%, 34.5%, ~254%, and 131.8%, respectively. CONCLUSION: These results suggest that a time-effective exercise modality that combines the circuit training, HIIT, and functional fitness using body weight exercises may improve all components of physical fitness in premenopausal, inactive overweight or obese women. These findings may be attributed to the hybrid nature of this exercise regimen for small groups applying full-body movements and high-intensity routines according to HIIT principles adapted to sedentary individuals.