Skip to content
e‑ISSN 2148-905X Open Access · CC BY 4.0
Vol. 12 · Issue 2 · 2025 Aug 31, 2025 Research Article

The Effect of Step-Aerobic Exercises on Weight Loss in Women

BB
Baris Baydemir Corresponding Çanakkale Onsekiz Mart University, Faculty of Sports Sciences, Çanakkale, Türkiye barisbaydemir@hotmail.com Turkey
OB
Ozhan Bavli Çanakkale Onsekiz Mart University, Faculty of Sports Sciences, Çanakkale, Türkiye Turkey
GU
Gulcin Usta Çanakkale Onsekiz Mart University, Faculty of Sports Sciences, Çanakkale, Türkiye Turkey
Pages218-226 PublishedAug 31, 2025 LicenseOpen Access
PDF (Türkçe)
VOL 12 · ISS 2 · 2025 Sportive Perspective: Journal of Sports and Educational Sciences View issue

Abstract

This study examined the effects on an 8-week step aerobics exercise program on body composition and metabolic parameters in women. The research involved a total of 96 female participants, with 48 in the application group and 48 in the control group. The measured parameters included body circumferences (chest, waist, hip), body mass index (BMI), basal metabolic rate (BMR), body fat percentage (Fat%), fat mass (FatMass), fat-free mass (FFM), and total body water (TBW). The findings revealed statistically significant changes in all parameters within the application group (p<.001). The application group demonstrated notable reductions in waist circumference (-1.33±0.69 cm) and hip circumference (-1.75±0.86 cm), while changes in the control group were minimal (-0.10±0.0 cm and -0.20±0.0 cm, respectively). Regarding body composition, the application group showed decreases in body fat percentage (-1.31±0.61%) and fat mass (-1.16±0.89 kg), along with a reduction in fat-free mass (-1.71±0.78 kg). Metabolic analysis revealed a significant increase in BMR (76.72±53.47 kcal) in the application group. The results indicate that an 8-week step aerobics program effectively reduces body circumferences and fat mass while increasing basal metabolic rate in women. However, the observed decrease in fat-free mass suggests that this exercise modality alone may be insufficient for preserving muscle mass. These findings suggest that step aerobics serves as an effective method for weight control and fat reduction, though it should be complemented with resistance training to maintain muscle mass. The study can be recommended for use as a weight loss training in terms of comprehensively revealing the effects of 8-week step aerobic exercises on physiological parameters in adult women.

Keywords

#Exercise #sport #step aerobic #fat burn

References

  1. Alkahtani, S. A., King, N. A., Hills, A. P., & Byrne, N. M. (2020). Effect of interval training intensity on fat oxidation and body composition in women. International Journal of Environmental Research and Public Health, 17(7), 2389. https://doi.org/10.3390/ijerph17072389
  2. Benazeera, U. J. (2014). Association between eating habits and body mass index (BMI) of adolescents. International Journal of Medical Science and Public Health, 3(8), 940-943. https://doi.org/10.5455/ijmsph.2014.290420141
  3. Blumenthal, J. A., Smith, P. J., & Hoffman, B. M. (2015). Is exercise a viable treatment for depression?. American Journal of Preventive Medicine, 49(4), 542-551. https://doi.org/10.1016/j.amepre.2015.03.008
  4. Bunyaratavej, N. (2015). Effects of circuit aerobic step exercise program on musculoskeletal for prevention of falling and enhancement of postural balance in postmenopausal women. Journal of the Medical Association of Thailand, 98(8), S88-S94.
  5. Callaway, C. W., Chumlea, W. C., Bouchard, C., Himes, J. H., Lohman, T. G., Martin, A. D., ... & Seefeldt, V. D. (1988). Circumference. In T. G. Lohman, A. F. Roche, & R. Martorell (Eds.), Anthropometric standardization reference manual (pp. 39-54). Human Kinetics Books.
  6. Donnelly, J. E., Honas, J. J., Smith, B. K., Mayo, M. S., Gibson, C. A., Sullivan, D. K., ... & Washburn, R. A. (2017). Aerobic exercise alone results in clinically significant weight loss for men and women: Midwest exercise trial 2. Medicine & Science in Sports & Exercise, 49(10), 2009-2018. https://doi.org/ 10.1002/oby.20145
  7. Findlay, R. J., Macrae, E. H., Whyte, I. Y., Easton, C., & Forrest, L. J. (2020). How the menstrual cycle and menstruation affect sporting performance: Experiences and perceptions of elite female rugby players. British Journal of Sports Medicine, 54(18), 1108-1113. https://doi.org/10.1136/bjsports-2019-101486
  8. Garcia, R., et al. (2020). High-intensity interval step aerobics: Effects on body composition. British Journal of Sports Medicine, 54(5), 295-301. https://doi.org/10.1136/bjsm.2019-101765
  9. Jia, E., Zhu, H., Geng, H., Liu, R., Wo, X., Zeng, Y., Ma, W., Yao, X., Zhan, Z., & Zhang, J. (2022). The effects of aerobic exercise on body composition in overweight and obese patients with gout: a randomized, open-labeled, controlled trial. Trials, 23(1), 745. https://doi.org/10.1186/s13063-022-06695-x
  10. Ismail, I., Keating, S. E., Baker, M. K., & Johnson, N. A. (2012). A systematic review and meta analysis of the effect of aerobic vs. resistance exercise training on visceral fat. Obesity Reviews, 13(1), 68-91. https://doi.org/10.1111/j.1467-789X.2011.00931.x
  11. İlbak, İ., & Bayer, R. (2021). B-Fit egzersiz uygulamalarının sedanter kadın bireylerin bazı antropometrik parametreleri üzerindeki etkilerinin incelenmesi. Akdeniz Spor Bilimleri Dergisi, 4(3), 342-349. https://doi.org/10.38021/asbid.1009891
  12. Weinstock, R. S., Dai, H., & Wadden, T. A. (1998). Diet and exercise in the treatment of obesity: effects of 3 interventions on insulin resistance. Archives of İnternal Medicine, 158(22), 2477-2483.
  13. Kurşun, Ş., Suna, G., & Alp, M. (2016). The effects of regular step-aerobic exercises on body fat values of adult sedentary women Düzenli step-aerobik egzersizlerinin yetişkin sedanter kadınlarda vücut yağ değerlerine etkisi. Journal of Human sciences, 13(3), 4973-4979.
  14. Lee, S., Bacha, F., Hannon, T., Kuk, J. L., Boesch, C., & Arslanian, S. (2012). Effects of aerobic versus resistance exercise without caloric restriction on abdominal fat, intrahepatic lipid, and insulin sensitivity in obese adolescent boys: a randomized, controlled trial. Diabetes, 61(11), 2787-2795. https://doi.org/10.2337/db12-0214
  15. Kostrzewa-Nowak, D., Nowak, R., Jastrzębski, Z., Zarębska, A., Bichowska, M., Drobnik-Kozakiewicz, I., ... & Cięszczyk, P. (2015). Effect of 12-week-long aerobic training programme on body composition, aerobic capacity, complete blood count and blood lipid profile among young women. Biochemia Medica, 25(1), 103-113. http://dx.doi.org/10.11613/BM.2015.013
  16. Sevinç, D., & Tetik, S. (2018). 2-The effects of a 12-week step-aerobic and pilates exercise program on the physical parameters of sedentary women. The Online Journal of Recreation and Sports, 7(3), 20-30. https://doi.org/10.22282/ojrs.2018.35
  17. Park, S. K., Park, J. H., Kwon, Y. C., Yoon, M. S., & Kim, C. S. (2003). The effect of long-term aerobic exercise on maximal oxygen consumption, left ventricular function and serum lipids in elderly women. Journal of Physiological Anthropology and Applied Human Science, 22(1), 11-17.
  18. Strasser, B., & Schobersberger, W. (2016). Evidence for resistance training as a treatment therapy in obesity. Journal of Obesity, 1-12. https://doi.org/10.1155/2011/482564
  19. Swift, D. L., Johannsen, N. M., Lavie, C. J., Earnest, C. P., & Church, T. S. (2014). The role of exercise and physical activity in weight loss and maintenance. Progress in Cardiovascular Diseases, 56(4), 441-447. https://doi.org/10.1016/j.pcad.2013.09.012
  20. Swift, D. L., McGee, J. E., Earnest, C. P., Carlisle, E., Nygard, M., & Johannsen, N. M. (2018). The effects of exercise and physical activity on weight loss and maintenance. Progress in Cardiovascular Diseases, 61(2), 206-213. https://doi.org/10.1016/j.pcad.2018.07.014
  21. Thompson, P. D., Arena, R., Riebe, D., & Pescatello, L. S. (2021). ACSM’s new preparticipation health screening recommendations. Medicine & Science in Sports & Exercise, 53(4), 856-862. https://doi.org/10.1249/JSR.0b013e31829a68cf
  22. Washburn, R. A., Lambourne, K., Szabo, A. N., Herrmann, S. D., Honas, J. J., & Donnelly, J. E. (2014). Does increased prescribed exercise alter non exercise physical activity/energy expenditure in healthy adults? A systematic review. Clinical Obesity, 4(1), 1-20. https://doi.org/10.1111/cob.12040
  23. Willis, L. H., Slentz, C. A., Bateman, L. A., Shields, A. T., Piner, L. W., Bales, C. W., ... & Kraus, W. E. (2016). Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults. Journal of the Academy of Nutrition and Dietetics, 116(12), 1831-1837. https://doi.org/10.1152/japplphysiol.01370.2011

License

CCBY 4.0
Creative Commons Attribution 4.0 International

This work is openly licensed — share and adapt freely with attribution to the authors and the journal. View license terms ↗

Copyright (c) 2025 Sportif Bakış: Spor ve Eğitim Bilimleri Dergisi

§ 06 — Related

Similar articles in this journal

Related peer-reviewed studies published in this journal.
View all issues

The Effect of Desire for Being Liked on Intention to Continue Sports: The Mediating Role of Social Media Self-Presentation

Ahmet Yavuz Malli, Kardelen Cicek, Yasemin Cakmak Yildizhan, Emrah Secer

This study aimed to determine the mediating role of social media self-presentation in the relationship between the desire to be liked and the intention to continue…

#Desire to be liked #intention to continue sports #mediation #social media self-presentation
p. 306-323
10.70736/spjses.357