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The Effect of Abdominal Exercise on Abdominal Fat

The Effect of Abdominal Exercise on Abdominal Fat. Laura Ruskamp. Why Chosen?. Young adults “Normal” Americans Interest. Population. 24 Individuals 14 men 10 women 18 Asian, 6 Caucasian Healthy Sedentary Nonsmokers Average: Age: 23 Weight: 153 lbs. Height: 5’5” BMI : 24

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The Effect of Abdominal Exercise on Abdominal Fat

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  1. The Effect of Abdominal Exercise on Abdominal Fat Laura Ruskamp

  2. Why Chosen? • Young adults • “Normal” Americans • Interest

  3. Population • 24 Individuals • 14 men • 10 women • 18 Asian, 6 Caucasian • Healthy • Sedentary • Nonsmokers • Average: • Age: 23 • Weight: 153 lbs. • Height: 5’5” • BMI: 24 • Body Fat %: 36

  4. Hypothesis • Believed doing only abdominal exercise would not be enough to produce fat loss. • Previous studies have shown that “spot reduction” is not effective. • Decrease in fat cell size?

  5. Testing • Control group and abdominal exercise group • Control: maintain current lifestyle and diet • Abdominal exercise group: maintained current diet, took part in seven different abdominal exercises • Dietary intake, body composition, anthropometrics, abdominal muscular endurance tests before and after

  6. Testing • Abdominal exercise group began a program of seven abdominal exercises • 5 days a week for 6 weeks • 5 minute warm-up: walking on treadmill • 2 sets of 10 repetitions • 10 to 15 seconds of rest between sets • Total workout time: 15 minutes • Exercises included: • Bent-knee sit-up, lateral trunk flexion, leg lifts, oblique crunch, stability ball crunch, stability ball twist, abdominal crunch

  7. Results • No significant weight loss occurred between the two groups • Posttest: showed increase in abdominal endurance in the exercise group • ACSM: 150-250 min/week v. Study: 75 min/week • Small sample size and no regulation of diet

  8. Exercise Prescription • Goal: Incorporate various exercises and a healthy diet to promote weight loss • 1-2 lbs./week (3500 kcal deficit/pound) • ACSM: mode should be aerobic training supplemented by resistance training • ACSM: weight loss guidelines • Frequency: 5 or more days/week • 30 min/day, working up to 60 min/day • 150 min/week, working up to 300 min/week • Endurance Training • 67% of 1RM • 2-3 sets of 12 or more repetitions • 30 sec or greater rest period • Exercise Testing

  9. Exercise Prescription • Warm-up and stretching • Aerobic: Walk outside or on treadmill for 20 minutes per day OR use stationary bike • Intensity: 50% of VO2 reserve or heart rate reserve • Heart rate monitor • Resistance: follow endurance training guidelines • Dead lift • Power clean • Bodyweight squats • Bench press • Walking lunges • Modified push ups • Step ups • Triceps extensions • Abdominal/Core Program

  10. Conclusion • Spot reduction not proven effective • Abdominal exercises as a supplement • Fat loss plan = diet regulation + exercise

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