INTRODUCTION

THE INFLUENCE OF WEIGHTLIFTING TRAINING ON BODY COMPOSITION IN YOUNG WOMEN

Ferunaj, P.1, Tchan, H.2, Erindi, A.1,Qeleshi, N.1, Jarani, J.11: UST( Tirana, Albania), 2: UV ( Wienn, Austria)

Body composition is an important component of fitness in young women since maintaining optimal muscle mass allows for a better metabolism (fat burning mechanism) during a longer period of time. We can find pre-sently many women taking part in most sport specialties, and as seen during last years, also in weightlifting. We consider that weightlifting trai-ning is used not only to enhance athletic performance in sports, but also to augment musculo-skeletal health as well alter body aesthetics. A recent study (1) suggest that higher intensities exercise may be more ef-fective for preserving FFM. Other studies in older adults have shown that

Hypothesis We hypothesise that increased strength after 16 weeks of weightlifting training may contribute to some changes on body composition in young women.

Materials and Methods

Selection of Subjects

Six healthy female subjects, aged 18 ± 0.9, volunteered for this study. All subjects were re-minded not to alter their regular physical activ-ity levels or dietary habits during the study. In-dividuals enrolled in the study had not partici-pated in a regular exercise program for at least 6 mo before their recruitment. Body weight was measured weekly by using a medical beam scale. Evaluation of fat percentage (the sum of triceps, suprailiac and thigh) was made before and after 16 weeks of training, by using a harpender caliper (4).

Exercise Training Protocol

All girls performed individual volume of weight-lifting training program 4 d. for 16 weeks, ac-cording to their 1 RM for each exercise. The training load was devided in 2 blocks (each block included 8 weeks). The first block was devoted to high volume strength endurance training produced by higher repetitions per set (8 per set). Although volumes/repetitions this high are not typically performed often by weightlifters, this training has produced par-ticularly decreased body fat, compared to lower repetitions per set (5). The second block (weeks 8 – 16) was oriented more towards in-tensity than volume (Table 1). The training pro-gram was carefully customized to meet the needs, interests and abilities of each girl.

Suprailiac Triceps

Thigh Harpender Caliper Used

Exercise First block ( week 1 – 8) Second block ( week 8 – 16)

Bench Press 2*8 (65% 1RM), 3-minute 3 * 3 ( 75 % - 85 % 1 RM, 3 min

Military Press 2*8 (65% 1RM), 3-minute 3 * 4 ( 75 % - 85 % 1RM, 3 min

Full Squat 3*8 (70% 1RM), 3-minute 4*4 ( 75 % - 85 % 1RM), 3-minute

Good morning 2*8 (70% 1RM), 3-minute 4 * 4 ( 75 % - 85 % 1 RM), 3 min

Snatch 3 * 5 ( 60% 1 RM), 3 – minute 4 * 3 ( 70% - 85 % 1 RM), 3 min

Clean & Jerk 3* 5 ( 60 % 1 RM), 3 - minute 3 * 3 ( 70 % - 85 % 1 RM) ,3 min

Table 1. Weightlifting training program

Results

Overall, the subject experienced a 2.09 kg decrease for body mass, a 3.85 % decrease for fat mass, and 1% decrease for BMI. There were no statistically si-gnificant differences in body mass ( from 62.6 ± 9.80 kg before training to 60.5 ± 8.49 kg after training), while consider change was noted in body fat (from 31.5% ± 4.20 [mean ±standard deviation] before train-ing to 27.6% ± 5.20 after training). 1 RM for both techni-cal exercises (Snatch + Clean & Jerk) was improved from 75 ± 5.77 kg before training to 106.66 ± 9.86 kg after training (29%).

DiscussionThe findings of this study show the impor-tance of considering body composition changes after 16 week weightlifting train-ing, where predominant exercises involved both auxiliary (strength) and typical (tech-nique) weightlifting exercises, such as snatch and clean and jerk. In fact, total-body exercises such as these ones used , have been regarded as the most effective exercises for increasing muscle power be-cause they require fast force production to successfully complete each repetition. The greater the mass of exercising muscle and the higher the power output of this muscle, the greater the rate of whole body energy expenditure. However, a study from Giran-dola (6) reported that the percent of fat de-creases more from low intensity (LI) than high intensity (HI) aerobic exercise. This study has its advantages (performance in weightlifting) and disadvantages (limited number of subjects).

ConclusionsThese results suggest that weightlifting training can significantly change the body composition of young women resulting in a decrease in body fat without a concomi-tant decrease in body weight. It is impor-tant to note, however, that the intent of the training program was the improvement of women’s physical performance in weight-lifting, and not body composition change per se. As such, It motivated subjects to train as they could see the improvement in the weights they could lift and in their shape. In our view, the data gathered from this study is insufficient to support the pos-sibility that weightlifting training may selec-tively reduce total body fat in young women. However, this mode of training seems to be a useful addition to an overall fitness program for normal and overweight young women.

List of References

1. Shephard RJ. Absolute versus relative intensity of physical activity in a dose- response context. Med Sci Sports Exerc 33:S400–S418, 20012. WW Campbell, Mc Crim, Vr Young & WJ Evans.(1994). Increased energy requirements and changes in body composition with resistance training in older adults. American Journal of Clinical Nutrition, Vol 60, 167 – 175.3. Osterberg, K.L. & Melby, C.L. (2000). Effect of acute resistance on postexercise oxygen consumption and resting metabolic rate in young women. Int. J. Sport Nut. Exe. Met. 10 (1), 71-81.4. Jackson, A. S., and Pollock, M. L. 1985. Practical assessment of body composition. Physician and Sportmedicine 13(5) : 76 – 90. 5. Stone, M.H., H. O’Bryant, and J. Garhammer. A hypothetical model for strength training. J. Sport Med. Phys. Fit. 21 : 341 – 352. 1981.6. Girandola, R.N. (1979) Body composition changes in women: Effects of high and low exercise intensity. Arch Physical Med Rehab, 57, 297-300.

AcknowledgementsThanks to my wife, Anila Cekani, who has contributed in poster design, Prof.Dr. Lluka Heqimi, Anduela Lile, Ikbale Hyka and Marina Tasho for contribution in indispensable ways. For further information, please contact: pferunaj@yahoo.com .

the Increased muscle mass from strength training is associated with the increase of both resting metabolic rate and daily caloric expenditure (2).

Although most research studies have examined the effect of endurance exercise on weight loss, weight training has recently become an impor-tant component of a successful weight loss program by helping to pre-serve FFM and maximize fat loss (3). Because of the lack of results con-cerning the effect of weightlifting training in body composition in young women, we undertook this study to investigate the possible alterations.

University of Sports of Tirana