ANALYSIS OF THE EFFECTS OF A THREE-MONTH LONG WEIGHT LOSS PROGRAMME ON OVERWEIGHT WOMEN

The study examined the effects of a three-month long weight loss programme (consisting of aerobic and strength exercise and nutrition) on changes in body composition of twenty healthy middle age overweight women, aged 38 to 55 (average 45,8), who led sedentary lifestyle. Data was analysed with t-test (t-paired) in order to compare individual variables before and after the weight loss programme. Training consisted of 30 min of cycle ergometry at 60-70% maximal heart rate, 3 times weekly for 3 months, followed by strenght exercises for all muscle groups. The results showed the reduction of body mass (in average 8 kg - 0.6 kg per week) and fat percentage (more than 4%). Body mass index has decreased by nearly 3 units. Skin fold values have been reduced by approximately 20% with the most noticeable decrease of circumferences in the torso area (hips and waist). The programme should be continued until body mass index values drop below 30 and consequently body weight to normal value.Original Abstract: Studija je ispitivala ucinke tri mjeseca dugog programa gubitka tezine (koji se sastoji od aerobnih vjezbi i vjezbi snage te prehrane) na promjene u sastavu tijela kod dvadeset zdravih sredovjecnih pretilih zena, dobi 38 do 55 (prosjecno 45,8), koje su vodile sjedilacki nacin zivota. Podaci su analizirani pomocu t-testa (t-sparenog) u vrhu usporedbe pojedinacnih varijabli prije i poslije programa gubitka tezine. Trening se sastojao od 30 minuta ciklusa ergometrije sa 60-70% maksimalnog pulsa, 3 puta tjedno tijekom 3 mjeseca, praceno vjezbama snage za sve grupe misica. Rezultati su pokazali smanjenje tjelesne mase (prosjecno 8 kg - 0.6 kg po tjednu) i postotak masti (vise od 4%). Tjelesni indeks mase se smanjio za gotovo 3 mjere. Velicine koznih nabora su smanjene za otprilike 20% s najprimjetnijim smanjenjem obujma u podrucju trupa (bokovi i struk). Program bi trebao biti nastavljen sve dok se vrijednost indeksa tjelesne mase ne spusti ispod 30 te stoga tjelesna tezina na normalnu vrijednost.