12주간 중년 여성의 기구 필라테스와 하타 요가 병행 운동이 신체 기능, 신체 조성 및 혈액 변인에 미치는 영향 = Effects of 12 Week of Concurrent Apparatus Pilates and Hatha Yoga Training on Physical Function, Body Composition, and Blood Parameters in Middle-Aged Women

다국어 초록 (Multilingual Abstract)

Purpose:
This study aimed to investigate the effects of a 12-week concurrent exercise intervention combining apparatus-based Pilates and Hatha yoga on physical function, body composition, and blood parameters in middle-aged women, and to determine whether a concurrent training approach provides superior functional adaptations compared with apparatus-based Pilates alone.
Methods:
Forty-five healthy middle-aged women aged 45–65 years, with no regular exercise participation during the previous six months, were randomly assigned to one of three groups: an apparatus-based Pilates group (A, n = 15), a concurrent apparatus-based Pilates and Hatha yoga group (B, n = 15), and a control group (C, n = 15). The Pilates-only group performed apparatus-based Pilates three times per week, whereas the concurrent group performed apparatus-based Pilates twice per week and Hatha yoga once per week. The intervention was conducted over 12 weeks. Physical function outcomes included core stabilization, trunk flexibility (flexion and extension), and balance performance (single-leg stance tasks). Body composition outcomes included body weight, body fat percentage, fat-free mass, and skeletal muscle mass. Blood parameters included total cholesterol, high-density lipoprotein cholesterol, low-density lipoprotein cholesterol, triglycerides, and resting blood pressure. All variables were assessed before and after the intervention. Data were analyzed using two-way repeated measures ANOVA to evaluate time × group interaction effects.
Results:
Significant time × group interaction effects were identified for physical function variables, including core stabilization, flexibility, and balance (p < .05). The concurrent exercise group exhibited greater improvements in trunk stability and balance-related performance than both the Pilates-only and control groups, indicating enhanced neuromuscular control and postural regulation. In contrast, no statistically significant interaction effects were observed for body composition or blood parameters. However, exercise groups demonstrated favorable directional trends in skeletal muscle mass and body fat percentage. The absence of significant changes in blood lipid profiles and blood pressure may be attributed to baseline values within normal ranges and the moderate intensity of the intervention.
Conclusion:
A 12-week concurrent exercise program integrating apparatus-based Pilates and Hatha yoga elicits superior improvements in physical function compared with apparatus-based Pilates alone in middle-aged women. While body composition and blood parameters remained largely unchanged, the pronounced functional adaptations highlight the clinical and practical relevance of concurrent mind–body exercise interventions. This integrative approach may represent an effective and sustainable strategy for preserving functional fitness and promoting health in middle-aged women.

목차 (Table of Contents)

• Ⅰ. 서 론 1
• 1. 연구의 필요성 1
• 2. 연구 목적 3
• 3. 연구 가설 4
• 4. 연구의 제한점 4
• 5. 용어의 정의 5
• Ⅱ. 이론적 배경 7
• 1. 중년 여성의 특성 7
• 2. 필라테스 8
• 3. 요가 13
• 4. 신체 기능 15
• 5. 신체 조성 18
• 6. 혈액 변인 19
• 7. 운동과 혈압 21
• Ⅲ. 연구 방법 22
• 1. 연구 대상 22
• 2. 측정 도구 26
• 3. 실험 설계 26
• 4. 실험 절차 29
• 5. 운동 프로그램 35
• 6. 자료 처리 42
• Ⅳ. 연구 결과 43
• 1. 신체 기능 43
• 1) 코어 안정화 43
• 2) 유연성 46
• 3) 균형성 50
• 2. 신체 조성 57
• 1) 체중 57
• 2) 골격근량 58
• 3) 체지방률과 제지방량 60
• 3. 혈액 변인 65
• 1) 혈액 지질 지수 65
• 2) 혈압 70
• V. 논 의 73
• 1. 신체 기능의 변화 73
• 2. 신체 조성의 변화 77
• 3. 혈액 변인의 변화 80
• Ⅵ. 결론 및 제언 83
• 참고문헌 86
• ABSTRACT 107
• 부 록 110