Optimizing Health Outcomes: The Impact of Circuit Training Programs in Reducing Obesity and Improving Body Composition
Abstract
This study aims to evaluate the impact of circuit training programs on reducing obesity and improving body composition, including weight loss, body fat percentage, and Body Mass Index (BMI). The method used was a quasi-experimental design with a pre-test and post-test design on 30 obese participants who underwent an exercise program for 12 weeks. The program integrates strength and cardio training with a gradual increase in intensity. The results showed that circuit training significantly reduced weight, especially in the group that used additional weight (free weight). However, the decrease in body fat percentage and BMI did not show significant results in a relatively short period of time. The suggestion of this study is to combine circuit training with the right nutrition approach to accelerate body fat loss. In addition, more comprehensive health monitoring, including waist circumference and body fat percentage measurements, needs to be applied to get a more accurate picture of changes in the body composition of obese people.
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Kolnes, K. J., Petersen, M. H., Lien-Iversen, T., Højlund, K., & Jensen, J. (2021). Effect of Exercise Training on Fat Loss—Energetic Perspectives and the Role of Improved Adipose Tissue Function and Body Fat Distribution. Frontiers in Physiology, 12. https://doi.org/10.3389/fphys.2021.737709
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Seyam, M. K., Alqahtani, M., Sirajudeen, M. S., Muthusamy, H., Kashoo, F. Z., & Salah, M. M. (2022). Effect of circuit training with low-carbohydrate diet on body composition, cardiometabolic indices, and exercise capacity in adults with mild to moderate obesity in Saudi Arabia: A randomized control trial. Medicine (United States), 101(33). https://doi.org/10.1097/MD.0000000000030054
WHO. (2020). Report of the WHO-China Joint Missionon Coronavirus Disease 2019 (COVID-19).
Wu, Y., Li, D., & Vermund, S. H. (2024). Advantages and Limitations of the Body Mass Index (BMI) to Assess Adult Obesity. International Journal of Environmental Research and Public Health, 21(6), 757. https://doi.org/10.3390/ijerph21060757
Ajjimaporn, A., Khemtong, C., & Willems, M. E. T. (2023). Body composition and physical fitness improve after 8 weeks of high-intensity circuit training using body weight in obese women. Journal of Sports Medicine and Physical Fitness, 63(2). https://doi.org/10.23736/S0022-4707.22.14000-4
Bays, H. E., Gonsahn-Bollie, S., Younglove, C., & Wharton, S. (2022). Obesity Pillars Roundtable: Body mass index and body composition in Black and Female individuals. Race-relevant or racist? Sex-relevant or sexist? Obesity Pillars, 4, 100044. https://doi.org/10.1016/j.obpill.2022.100044
Cardozo, D. C., DE SALLES, B. F., Mannarino, P., Vasconcelos, A. P. S., Miranda, H., Willardson, J. M., & Simão, R. (2019). The Effect of Exercise Order in Circuit Training on Muscular Strength and Functional Fitness in Older Women. International Journal of Exercise Science, 12(4).
Fonseca, G. F., Midgley, A. W., Billinger, S. A., Michalski, A. C., Costa, V. A. B., Monteiro, W., Farinatti, P., & Cunha, F. A. (2022). Acute effects of mixed circuit training on hemodynamic and cardiac autonomic control in chronic hemiparetic stroke patients: A randomized controlled crossover trial. Frontiers in Physiology, 13. https://doi.org/10.3389/fphys.2022.902903
Jia, E., Zhu, H., Geng, H., Liu, R., Wo, X., Zeng, Y., Ma, W., Yao, X., Zhan, Z., & Zhang, J. (2022). The effects of aerobic exercise on body composition in overweight and obese patients with gout: a randomized, open-labeled, controlled trial. Trials, 23(1). https://doi.org/10.1186/s13063-022-06695-x
Kim, J.-W., Ko, Y.-C., Seo, T.-B., & Kim, Y.-P. (2018). Effect of circuit training on body composition, physical fitness, and metabolic syndrome risk factors in obese female college students. Journal of Exercise Rehabilitation, 14(3), 460–465. https://doi.org/10.12965/jer.1836194.097
Kolnes, K. J., Petersen, M. H., Lien-Iversen, T., Højlund, K., & Jensen, J. (2021). Effect of Exercise Training on Fat Loss—Energetic Perspectives and the Role of Improved Adipose Tissue Function and Body Fat Distribution. Frontiers in Physiology, 12. https://doi.org/10.3389/fphys.2021.737709
Liechti, M. E. (2014). Pharmakologie von Schmerzmitteln für die Praxis – Teil 1: Paracetamol, NSAR und Metamizol. Swiss Medical Forum ‒ Schweizerisches Medizin-Forum, 14(2223). https://doi.org/10.4414/smf.2014.01938
Mohammed, L. (Lina) M., Dhavale, M., Abdelaal, M. K., Alam, A. B. M. N., Blazin, T., Prajapati, D., & Mostafa, J. A. (2020). Exercise-Induced Hypertension in Healthy Individuals and Athletes: Is it an Alarming Sign? Cureus. https://doi.org/10.7759/cureus.11988
Moon, J., Oh, M., Kim, S., Lee, K., Lee, J., Song, Y., & Jeon, J. Y. (2023). Intelligent Estimation of Exercise Induced Energy Expenditure Including Excess Post-Exercise Oxygen Consumption (EPOC) with Different Exercise Intensity. Sensors, 23(22). https://doi.org/10.3390/s23229235
Murray, B., & Rosenbloom, C. (2018). Fundamentals of glycogen metabolism for coaches and athletes. Nutrition Reviews, 76(4), 243–259. https://doi.org/10.1093/nutrit/nuy001
Orlando, P., Silvestri, S., Galeazzi, R., Antonicelli, R., Marcheggiani, F., Cirilli, I., Bacchetti, T., & Tiano, L. (2018). Effect of ubiquinol supplementation on biochemical and oxidative stress indexes after intense exercise in young athletes. Redox Report, 23(1). https://doi.org/10.1080/13510002.2018.1472924
Oukheda, M., Bouaouda, K., Mohtadi, K., Lebrazi, H., Derouiche, A., Kettani, A., Saile, R., & Taki, H. (2023). Association between nutritional status, body composition, and fitness level of adolescents in physical education in Casablanca, Morocco. Frontiers in Nutrition, 10. https://doi.org/10.3389/fnut.2023.1268369
Sata, N., Auvichayapat, P., Punjaruk, W., Leelayuwat, N., Wannapan, A., Sunsorn, N., & Tunkamnerdthai, O. (2023). Effects of Circuit Training with and Without Inspiratory Muscle Training on Exercise Capacity and Flexibility in the Elderly. Journal of Exercise Physiology Online, 26(4).
Schwingshackl, L., & Hoffmann, G. (2013). Comparison of Effects of Long-Term Low-Fat vs High-Fat Diets on Blood Lipid Levels in Overweight or Obese Patients: A Systematic Review and Meta-Analysis. Journal of the Academy of Nutrition and Dietetics, 113(12), 1640–1661. https://doi.org/10.1016/j.jand.2013.07.010
Seyam, M. K., Alqahtani, M., Sirajudeen, M. S., Muthusamy, H., Kashoo, F. Z., & Salah, M. M. (2022). Effect of circuit training with low-carbohydrate diet on body composition, cardiometabolic indices, and exercise capacity in adults with mild to moderate obesity in Saudi Arabia: A randomized control trial. Medicine (United States), 101(33). https://doi.org/10.1097/MD.0000000000030054
WHO. (2020). Report of the WHO-China Joint Missionon Coronavirus Disease 2019 (COVID-19).
Wu, Y., Li, D., & Vermund, S. H. (2024). Advantages and Limitations of the Body Mass Index (BMI) to Assess Adult Obesity. International Journal of Environmental Research and Public Health, 21(6), 757. https://doi.org/10.3390/ijerph21060757
DOI: http://dx.doi.org/10.18415/ijmmu.v11i11.6208
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