The main purpose of this study was to explore the effects of a 12-week power fitness yoga program (PFYP) exercise program on bone mineral density (BMD) and functional fitness in postmenopausal women (PMW). There were 57 PMW without regular exercise habits for the subject which their mean age, weight, and height were respectively 52.75±5.71 years old. 58.65±8.44 kg, and 1.55±0.04 m. They were randomly divided into two groups: exercise group (EG) and control group (CG). In EG there were 31 PMW and they accepted the PFYP for 12 weeks (3 times a week. 1 hour per time). In CG there were 22 PMW without any regular exercise. All the participants did not change their eating habit and lifestyle during the experiment. They accepted functional fitness tests and BMD before and after the experiment. Test items included body mass index (BMI), upper arm muscle fitness (biceps-curl), trunk muscular endurance (60 seconds sit-up with bent knee), lower extremity muscular fitness (30 seconds sit-to-stand), agility (8 yards up-and-go), cardiorespiratory endurance (6-minutes walk). The collected data were analysed using ANCOVA, and the results were as followed. After 12-week training, the EG participants were significantly different from CG in BMI, biceps-curl, 60 seconds sit-up with bent knee. 30 seconds sit-to-stand, 8 yards up-and-go, and 6-minutes walk (p<.05). EG were better than CG while for BMD no difference were noted between them. For BMD we observed a decrease of 1.23% in EG and 1.90% in CG. In conclusion, the 12-week PFYP can improve the aerobic fitness. Moreover it can prevent the decrease of BMD for PMW. According to these results, we suggest that this program is a good choice for PMW.
The main purpose of this study was to explore the effects of a 12-week power fitness yoga program (PFYP) exercise program on bone mineral density (BMD) and functional fitness in postmenopausal women (PMW). There were 57 PMW without regular exercise habits for the subject which their mean age, weight, and height were respectively 52.75±5.71 years old. 58.65±8.44 kg, and 1.55±0.04 m. They were randomly divided into two groups: exercise group (EG) and control group (CG). In EG there were 31 PMW and they accepted the PFYP for 12 weeks (3 times a week. 1 hour per time). In CG there were 22 PMW without any regular exercise. All the participants did not change their eating habit and lifestyle during the experiment. They accepted functional fitness tests and BMD before and after the experiment. Test items included body mass index (BMI), upper arm muscle fitness (biceps-curl), trunk muscular endurance (60 seconds sit-up with bent knee), lower extremity muscular fitness (30 seconds sit-to-stand), agility (8 yards up-and-go), cardiorespiratory endurance (6-minutes walk). The collected data were analysed using ANCOVA, and the results were as followed. After 12-week training, the EG participants were significantly different from CG in BMI, biceps-curl, 60 seconds sit-up with bent knee. 30 seconds sit-to-stand, 8 yards up-and-go, and 6-minutes walk (p<.05). EG were better than CG while for BMD no difference were noted between them. For BMD we observed a decrease of 1.23% in EG and 1.90% in CG. In conclusion, the 12-week PFYP can improve the aerobic fitness. Moreover it can prevent the decrease of BMD for PMW. According to these results, we suggest that this program is a good choice for PMW.