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12주간의 연속운동과 분할운동 트레이닝이 30대 과체중 남성의 신체구성, 체력 및 생활습관병 지표에 미치는 영향

Effects of 12 Weeks of Continuous Exercise and Accumulation of Short-Duration Exercise on Body Composition, Physical Fitness, and Lifestyle Disease indices in Overweight Men in their 30s

조현석|이만균|김성후
국민체육진흥공단 한국스포츠과학원 (Korea Institute of Sport Science)|2023.09|체육과학연구 (Korean Journal of Sport Science)|제34권 제3호|pp. 392-405

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참고문헌

키워드

Physical fitness체력생활습관병Continuous exercise연속운동분할운동Short duration exerciseLifestyle disease
주제분류체육

초록

[목적] 12주간의 연속운동과 분할운동 트레이닝이 30대 과체중 남성의 신체구성, 체력 및 생활습관병 지표에 미치는영향을 규명하고자 하였다. [방법] 연구 대상자는 30대 과체중 남성 25명(평균 연령: 35.0세, 신장: 177.9cm, 몸무게: 91.4kg)으로서, 연속운동집단의 대상자(13명)는 12주간 주 3회, 일일 30분의 순환운동을 실시하였고, 분할운동 집단 대상자(12명)는 일일 30 분의 동일한 운동시간을 평균 4∼5시간 간격으로 10분씩 총 3회로 나누어 순환운동을 실시하였다. 종속 변인으로 대상자의 신체구성, 체력, 그리고 생활습관병 지표를 측정하였고, 사전검사와 사후검사에서 얻은 데이터를 반복 이원변량분석으로 분석하였다. [결과] 1) 신체구성과 관련하여 연속운동 집단의 체중(p <.05), BMI(p <.05), 골격근량(p <.05), 허리둘레(p <.01), 그리고 체지방량(p <.001)이 유의하게 감소되었고, 엉덩이둘레(p <.01)가 유의하게 증가되었다. 분할운동 집단의 허리둘레(p <.01)와 골격근량(p <.05)이 유의하게 감소되었고, 엉덩이둘레(p <.01)가 유의하게 증가되었다. 2) 체력과 관련하여 두 집단 모두 우악력(p <.01), 앉아윗몸앞으로굽히기(p <.01), 윗몸일으키기(p <.01), 그리고 VO2max(v<.01)가 유의하게 증가되었다. 3) 고혈압 지표와 관련하여 두 집단 모두 통계적으로 유의한 변화가 나타나지 않았지만, 개선되는 경향을 보였다. 4) 고지혈증 지표와 관련하여 두 집단 모두 TG(p <.01)가 유의하게 감소되었으며, 연속운동 집단의TC(p <.05)가 유의하게 감소되었다. 5) 당뇨병 지표와 관련하여 두 집단 모두 통계적으로 유의한 변화가 나타나지 않았지만, 개선되는 경향을 보였다. 6) 동맥경화증 지표와 관련하여 두 집단의 TG/HDL-C 비율(p <.01)이 유의하게 감소되었고, 연속운동 집단의 TC/HDL-C 비율(p <.01)이 유의하게 감소되었다. [결론] 연속운동은 물론 운동을 분할하여 실시하여도 과체중 남성의 신체구성과 체력을 개선하는데 효과적이라고 결론지을 수 있다. 고지혈증 지표의 유의한 개선과 더불어 고혈압 지표와 당뇨병 지표가 개선되는 경향을 볼 때, 시간적 여유가 부족한 현대인들에게 과체중을 비롯한 생활습관병을 예방하기에 효과적인 운동방법으로 제안할 수 있다. 향후 식이 섭취량 측정을 통하여 분할운동의 효과를 심층적으로 확인하기 위한 후속 연구가 필요하다고 판단된다.

Abstract

PURPOSE This study aimed to investigate the effects of continuous exercise and the accumulation of short-duration exercise for 12 weeks on body composition, physical fitness, and lifestyle disease indices in overweight men in their 30s. METHODS Participants in the continuous exercise group (CE; n =13) performed a circuit exercise program of 30 min/session, 3 sessions/week for 12 weeks. Participants in the accumulation of short duration exercise group (ASE; n =12) performed the same exercise time of 30 min per day, divided into three sessions of 10 min. Body composition, physical fitness, and lifestyle disease indices were measured pre- and post-test and were compared by utilizing a repeated two-way ANOVA. RESULTS 1) Regarding body composition, body weight, body mass index, skeletal muscle mass, waist circumference, and fat mass decreased significantly, while hip circumference increased significantly in the CE group. Waist circumference and skeletal muscle mass decreased significantly, while hip circumference increased significantly in the ASE group. 2) Regarding physical fitness, right grip strength, sit and reach, sit up, and maximal oxygen uptake increased significantly in both groups. 3) Regarding hypertension indices, there were no significant differences in both groups, but they showed a tendency to improve. 4) Regarding hyperlipidemia indices, triglycerides (TG) decreased significantly in both groups, and total cholesterol (TC) decreased significantly in the CE group. 5) Regarding diabetes indices, there were no significant differences in both groups, but a tendency to improve was noticed. 6) Regarding arteriosclerosis indices: TG/high density lipoprotein-cholesterol ratio decreased significantly in both groups, and the TC/high density lipoprotein-cholesterol ratio decreased significantly in the CE group. CONCLUSIONS We concluded that both the accumulation of short duration exercise and continuous exercise can be effective in improving body composition, physical fitness, and lifestyle disease in overweight men.

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