Ascertaining the Effectiveness of Strength-Aerobic Combined Exercise in Improving Body Composition among Obese Women: A Randomized Controlled Trial
DOI:
https://doi.org/10.17309/tmfv.2025.2.22Keywords:
combined exercise, body composition, healthy lifestyle, obese womenAbstract
Background. The novelty of this study is a combination of strength and aerobic exercise, thereby enhancing the benefits of improving body composition. Aerobic exercise is effective for burning calories, which helps to lose fat, while strength exercise facilitates maintaining and building muscle mass.
Objectives. This study aimed to demonstrate that a combination of strength-aerobic exercise can significantly improve the body composition of obese women.
Materials and methods. This study was an experimental randomized controlled trial (RCT) involving 20 participants consisting of obese women who were given the intervention for eight weeks with a frequency of 4x/week. The data collected included a body composition, measured using the TANITA Body Composition Analyzer DC-360 (TANITA Corporation, Inc., IL 60005, USA). The data analysis techniques used were the paired sample t-test, with a significance level of 95%.
Results. The results obtained indicate that this combined exercise program significantly reduces body weight, body mass index (BMI), fat mass, and body fat percentage (p < 0.05). In addition, the program also significantly increases fat-free mass and muscle mass (p < 0.05).
Conclusions. The findings showed that a combination of aerobic exercise and endurance led to substantial improvements in body composition in obese women. These results confirm previous studies and provide scientific evidence for including a combination exercise program as part of an obesity management strategy.
Downloads
References
Li, D., & Chen, P. (2021). The Effects Of Different Exercise Modalities In The Treatment Of Cardiometabolic Risk Factors In Obese Adolescents With Sedentary Behavior—A Systematic Review And Meta-Analysis Of Randomized Controlled Trials. Children, 8(11). https://doi.org/10.3390/Children8111062 DOI: https://doi.org/10.3390/children8111062
Bakaloudi, D. R., Siargkas, A., Poulia, K. A., Dounousi, E., & Chourdakis, M. (2020). The Effect of Exercise on Nutritional Status and Body Composition in Hemodialysis: A Systematic Review. Nutrients, 12(10), 3071. https://doi.org/10.3390/nu12103071 DOI: https://doi.org/10.3390/nu12103071
Wang, H., Huang, Y., & Zhao, Y. (2022). Efficacy Of Exercise On Muscle Function And Physical Performance In Older Adults With Sarcopenia: An Updated Systematic Review And Meta-Analysis. International Journal Of Environmental Research And Public Health, 19(13). https://doi.org/10.3390/Ijerph19138212 DOI: https://doi.org/10.3390/ijerph19138212
Rejeki, P. S., Pranoto, A., Rahmanto, I., Izzatunnisa, N., Yosika, G. F., Hernaningsih, Y., Wungu, C. D. K., & Halim, S. (2023). The Positive Effect Of Four-Week Combined Aerobic–Resistance Training On Body Composition And Adipokine Levels In Obese Females. Sports, 11(4). https://doi.org/10.3390/sports11040090 DOI: https://doi.org/10.3390/sports11040090
Pekas, E. J., Shin, J., Son, W. M., Headid, R. J., & Park, S. Y. (2020). Habitual Combined Exercise Protects Against Ageassociated Decline In Vascular Function And Lipid Profiles In Elderly Postmenopausal Women. International Journal Of Environmental Research And Public Health, 17(11). https://doi.org/10.3390/ijerph17113893 DOI: https://doi.org/10.3390/ijerph17113893
Mpampoulis, T., Stasinaki, A. N., Methenitis, S., Zaras, N., Bogdanis, G. C., & Terzis, G. (2024). Effect Of Different Reduced Training Frequencies After 12 Weeks Of Concurrent Resistance And Aerobic Training On Muscle Strength And Morphology. Sports, 12(7). https://doi.org/10.3390/Sports12070198 DOI: https://doi.org/10.3390/sports12070198
Ashadi, K., Setijono, H., Wiriawan, O., Wijono, W., Wibowo, S., Andriana, L. M., ... & Zolkafi, M. A. A. (2024). Comparison of barriers to physical activity to levels of physical activity and psychological well-being based on the demographic environment in the vision impairment disability group. Retos: nuevas tendencias en educación física, deporte y recreación, (59), 1158-1167. DOI: https://doi.org/10.47197/retos.v59.108122
Jones, M. D., Munir, M., Wilkonski, A., Ng, K., Beynon, G., & Keech, A. (2021). Post-exercise hypotension time-course is influenced by exercise intensity: A randomised trial comparing moderate-intensity, high-intensity, and sprint exercise. Journal of Human Hypertension, 35(9), 776-784. https://doi.org/10.1038/s41371-020-00421-3 DOI: https://doi.org/10.1038/s41371-020-00421-3
Youssef, L., Granet, J., Marcangeli, V., Dulac, M., Hajj-Boutros, G., Reynaud, O., Buckinx, F., Gaudreau, P., Morais, J. A., Mauriège, P., Gouspillou, G., Noirez, P., & Aubertin-Leheudre, M. (2022). Clinical And Biological Adaptations In Obese Older Adults Following 12-Weeks Of High-Intensity Interval Training Or Moderate-Intensity Continuous Training. Healthcare (Switzerland), 10(7). https://doi.org/10.3390/healthcare10071346 DOI: https://doi.org/10.3390/healthcare10071346
Kysel, P., Haluzíková, D., Pleyerová, I., Řezníčková, K., Laňková, I., Lacinová, Z., Havrlantová, T., Mráz, M., Kasperová, B. J., Kovářová, V., Thieme, L., Trnovská, J., Svoboda, P., Hubáčková, S. Š., Vilikus, Z., & Haluzík, M. (2023). Different Effects Of Cyclical Ketogenic Vs. Nutritionally Balanced Reduction Diet On Serum Concentrations Of Myokines In Healthy Young Males Undergoing Combined Resistance/Aerobic Training. Nutrients, 15(7). https://doi.org/10.3390/nu15071720 DOI: https://doi.org/10.3390/nu15071720
Zhang, J., Chen, J., Sui, X., Drenowatz, C., & Wang, Q. (2023). Association Between Different Types Of Exercise And Intake Of Nutrients Including Carbohydrate, Fat, Protein, And B Vitamins In Young Adults. Nutrients, 15(4). https://doi.org/10.3390/nu15040806 DOI: https://doi.org/10.3390/nu15040806
Valenzuela, P. L., Castillo‐García, A., Lucia, A., & Naclerio, F. (2021). Effects Of Combining A Ketogenic Diet With Resistance Training On Body Composition, Strength, And Mechanical Power In Trained Individuals: A Narrative Review. Nutrients, 13(9). https://doi.org/10.3390/nu13093083 DOI: https://doi.org/10.3390/nu13093083
Versic, S., Idrizovic, K., Ahmeti, G. B., Sekulic, D., & Majeric, M. (2021). Differential Effects Of Resistance-And Endurance-Based Exercise Programs On Muscular Fitness, Body Composition, And Cardiovascular Variables In Young Adult Women: Contextualizing The Efficacy Of Self-Selected Exercise Modalities. Medicina (Lithuania), 57(7). https://doi.org/10.3390/medicina57070654 DOI: https://doi.org/10.3390/medicina57070654
Atakan, M. M., Koşar, Ş. N., Güzel, Y., Tin, H. T., & Yan, X. (2021). The Role Of Exercise, Diet, And Cytokines In Preventing Obesity And Improving Adipose Tissue. Nutrients, 13(5). https://doi.org/10.3390/nu13051459 DOI: https://doi.org/10.3390/nu13051459
Domingues, L. B., Schneider, V. M., Abreu, R. F. De, Carpes, L. De O., & Ferrari, R. (2024). Effects Of A 4–Week Detraining Period After 12 Weeks Of Combined Training Using Different Weekly Frequencies On Health–Related Physical Fitness In Older Adults. International Journal Of Environmental Research And Public Health, 21(11), 1433. https://doi.org/10.3390/ijerph21111433 DOI: https://doi.org/10.3390/ijerph21111433
Oh, D. H., & Lee, J. K. (2023). Effect Of Different Intensities Of Aerobic Exercise Combined With Resistance Exercise On Body Fat, Lipid Profiles, And Adipokines In Middle-Aged Women With Obesity. International Journal Of Environmental Research And Public Health, 20(5). https://doi.org/10.3390/ijerph20053991 DOI: https://doi.org/10.3390/ijerph20053991
Jamka, M., Bogdański, P., Krzyżanowska-Jankowska, P., Miśkiewicz-Chotnicka, A., Karolkiewicz, J., Duś-Żuchowska, M., Mądry, R., Lisowska, A., Gotz-Więckowska, A., Iskakova, S., Walkowiak, J., & Mądry, E. (2021). Endurance Training Depletes Antioxidant System But Does Not Affect Endothelial Functions In Women With Abdominal Obesity: A Randomized Trial With A Comparison To Endurance-Strength Training. Journal Of Clinical Medicine, 10(8). https://doi.org/10.3390/jcm10081639 DOI: https://doi.org/10.3390/jcm10081639
Park, W., Jung, W. S., Hong, K., Kim, Y. Y., Kim, S. W., & Park, H. Y. (2020). Effects Of Moderate Combined Resistance-And Aerobic-Exercise For 12 Weeks On Body Composition, Cardiometabolic Risk Factors, Blood Pressure, Arterial Stiffness, And Physical Functions, Among Obese Older Men: A Pilot Study. International Journal Of Environmental Research And Public Health, 17(19), 1–12. https://doi.org/10.3390/ijerph17197233 DOI: https://doi.org/10.3390/ijerph17197233
Pippi, R., Mascherini, G., Izzicupo, P., Bini, V., & Fanelli, C. G. (2022). Effects Of A Mixed Exercise Program On Overweight And Obese Children And Adolescents: A Pilot, Uncontrolled Study. International Journal Of Environmental Research And Public Health, 19(15). https://doi.org/10.3390/ijerph19159258 DOI: https://doi.org/10.3390/ijerph19159258
Manojlović, M., Protić-Gava, B., Maksimović, N., Šćepanović, T., Poček, S., Roklicer, R., & Drid, P. (2021). Effects Of Combined Resistance And Aerobic Training On Arterial Stiffness In Postmenopausal Women: A Systematic Review. International Journal Of Environmental Research And Public Health, 18(18). https://doi.org/10.3390/ijerph18189450 DOI: https://doi.org/10.3390/ijerph18189450
Coelho-Júnior, H. J., Gonçalves, I. De O., Sampaio, R. A. C., Sampaio, P. Y. S., Cadore, E. L., Calvani, R., Picca, A., Izquierdo, M., Marzetti, E., & Uchida, M. C. (2020). Effects Of Combined Resistance And Power Training On Cognitive Function In Older Women: A Randomized Controlled Trial. International Journal Of Environmental Research And Public Health, 17(10). https://doi.org/10.3390/ijerph17103435 DOI: https://doi.org/10.3390/ijerph17103435
ÇiÇek, G., & Ozdurak Singin, R. H. (2023). Effect of aerobic and resistance exercises on body composition and quality of life in overweight and obese women: A randomized control trial. Universa Medicina, 42(1), 70-83. https://doi.org/10.18051/UnivMed.2023.v42.70-83 DOI: https://doi.org/10.18051/UnivMed.2023.v42.70-83
Pojednic, R., D’arpino, E., Halliday, I., & Bantham, A. (2022). The Benefits Of Physical Activity For People With Obesity, Independent Of Weight Loss: A Systematic Review. International Journal Of Environmental Research And Public Health, 19( 9). https://doi.org/10.3390/ijerph19094981 DOI: https://doi.org/10.3390/ijerph19094981
Jamka, M., Mądry, E., Bogdański, P., Kryściak, J., Mądry, R., Lisowska, A., Ismagulova, E., Gotz-Więckowska, A., Chudzicka-Strugała, I., Amanzholkyzy, A., & Walkowiak, J. (2021). The Effect Of Endurance And Endurance-Strength Training On Bone Mineral Density And Content In Abdominally Obese Postmenopausal Women: A Randomized Trial. Healthcare (Switzerland), 9(8). https://doi.org/10.3390/healthcare9081074 DOI: https://doi.org/10.3390/healthcare9081074
Makiel, K., Suder, A., Targosz, A., Maciejczyk, M., & Haim, A. (2023). Exercise-Induced Alternations Of Adiponectin, Interleukin-8 And Indicators Of Carbohydrate Metabolism In Males With Metabolic Syndrome. Biomolecules, 13(5). https://doi.org/10.3390/biom13050852 DOI: https://doi.org/10.3390/biom13050852
Ahn, N., & Kim, K. (2022). Dynamic Resistance Exercise Alters Blood Apoa-I Levels, Inflammatory Markers, And Metabolic Syndrome Markers In Elderly Women. Healthcare (Switzerland), 10(10). https://doi.org/10.3390/healthcare10101982 DOI: https://doi.org/10.3390/healthcare10101982
Despeghel, M., Reichel, T., Zander, J., Krüger, K., & Weyh, C. (2021). Effects Of A 6 Week Low‐Dose Combined Resistance And Endurance Training On T Cells And Systemic Inflammation In The Elderly. Cells, 10(4). https://doi.org/10.3390/cells10040843 DOI: https://doi.org/10.3390/cells10040843
Garcia-Roca, M. E., Catalá-Vilaplana, I., Hernando, C., Baliño, P., Salas-Medina, P., Suarez-Alcazar, P., Folch-Ayora, A., & Collado Boira, E. (2024). Effect Of A Long-Term Online Home-Based Supervised Exercise Program On Physical Fitness And Adherence In Breast Cancer Patients: A Randomized Clinical Trial. Cancers, 16(10). https://doi.org/10.3390/cancers16101912 DOI: https://doi.org/10.3390/cancers16101912
Lee, T. T., Ko, B. J., Chang, C. H., & Cheng, I. S. (2024). Free-Weight Resistance Training Enhances Core Muscle Strength But Does Not Translate To Improved Athletic Performance In Adolescent Canoe/Kayak Athletes. Children, 11(10). https://doi.org/10.3390/children11101177 DOI: https://doi.org/10.3390/children11101177
Masouleh, S. S., Bagheri, R., Ashtary-Larky, D., Cheraghloo, N., Wong, A., Bilesvar, O. Y., Suzuki, K., & Siahkouhian, M. (2021). The Effects Of Trx Suspension Training Combined With Taurine Supplementation On Body Composition, Glycemic And Lipid Markers In Women With Type 2 Diabetes. Nutrients, 13(11). https://doi.org/10.3390/nu13113958 DOI: https://doi.org/10.3390/nu13113958
Tan, J., Krasilshchikov, O., Kuan, G., Hashim, H. A., Aldhahi, M. I., Al-Mhanna, S. B., & Badicu, G. (2023). The Effects Of Combining Aerobic And Heavy Resistance Training On Body Composition, Muscle Hypertrophy, And Exercise Satisfaction In Physically Active Adults. Healthcare (Switzerland), 11(17). https://doi.org/10.3390/healthcare11172443 DOI: https://doi.org/10.3390/healthcare11172443
Białkowski, A., Soszyński, P., Pinkas, J., Ostrowski, J., & Religioni, U. (2024). Effects Of A Six-Month Physical Activity Program On Health Risk Factors And Body Composition Among Overweight And Obese Middle-Aged Adults. Healthcare (Switzerland), 12(21). https://doi.org/10.3390/healthcare12212140 DOI: https://doi.org/10.3390/healthcare12212140
Bagheri, R., Kargarfard, M., Jalali, K., Ashtary-Larky, D., Cheraghloo, N., Ghobadi, H., Moghadam, B. H., Wong, A., Nordvall, M., & Dutheil, F. (2023). The Effects Of 12 Weeks Of Concurrent And Combined Training On Inflammatory Markers, Muscular Performance, And Body Composition In Middle-Aged Overweight And Obese Males. Nutrients, 15(6). https://doi.org/10.3390/nu15061482 DOI: https://doi.org/10.3390/nu15061482
Méndez-Hernández, L. D., Ramírez-Moreno, E., Barrera-Gálvez, R., Cabrera-Morales, M. D. C., Reynoso-Vázquez, J., Flores-Chávez, O. R., Morales-Castillejos, L., Cruz-Cansino, N. D. S., Jiménez-Sánchez, R. C., & Arias-Rico, J. (2022). Effects Of Strength Training On Body Fat In Children And Adolescents With Overweight And Obesity: A Systematic Review With Meta-Analysis. Children, 9(7). https://doi.org/10.3390/children9070995 DOI: https://doi.org/10.3390/children9070995
Downloads
Published
How to Cite
Issue
Section
License
Copyright (c) 2025 Bhekti Lestari, Adi Pranoto, Agus Hariyanto, Ghana Firsta Yosika, Gigih Siantoro, Laily Mita Andriana, Raymond Ivano Avandi, Sherry Iris Zalillah, Eva Ferdita Yuhantini
This work is licensed under a Creative Commons Attribution 4.0 International License.
- Authors retain copyright and grant the journal right of first publication with the work simultaneously licensed under a Creative Commons Attribution License that allows others to share the work with an acknowledgement of the work's authorship and initial publication in this journal.
- Authors are able to enter into separate, additional contractual arrangements for the non-exclusive distribution of the journal's published version of the work (e.g., post it to an institutional repository or publish it in a book), with an acknowledgement of its initial publication in this journal.
- Authors are permitted and encouraged to post their work online (e.g., in institutional repositories or on their website) prior to and during the submission process, as it can lead to productive exchanges, as well as earlier and greater citation of published work (See The Effect of Open Access).
