A resistance training protocol of low intensity and short duration allows for increased training frequency and improved compliance. This study aimed to examine the short-term (response of growth hormone (GH) and testosterone after one exercise session) and long-term (change of fitness level and body fat percentage after the exercise period) effects of slow movement resistance training using the individual’s body mass (hiroNARI style training) in adult women and to clarify their subjective sense of training continuity. Nineteen healthy adult women performed hiroNARI style training three times a week for 12 weeks. This protocol consisted of 12 types of exercise for 7 muscle groups. GH and testosterone increased significantly after one exercise session (70% and 23.3%, p < 0.05, respectively). Height and the circumferences of the upper arm (flexed), chest, waist, hip, and thigh changed significantly. Except for the upper arm circumference, these parameters improved significantly after 6 weeks. There were significant improvements in measurements of physical fitness after 6 weeks including one leg raise with eyes closed, side step, and repeated sit ups for 30 s. After 12 weeks, anteflexion from a long sitting position improved as well. Triglycerides and HDL and LDL cholesterol changed significantly after 12 weeks. In conclusion, resistance training may have positive effects and is associated with high compliance. However, it will be necessary to reexamine the training protocol for increasing back and lower limb muscle strength and necessary variations to prevent overtraining of certain muscle groups.
展开▼
