The Effects of Mixed Exercise Program on Fat Percentage and Muscle mass of Overweight Female

Abstract

This quasi-experimental research compared the effect of mixed researcher-designed exercise program towards fat percentage and muscle mass on overweight females. The 30 healthy overweight women were randomly divided into two groups: the experimental and the control group.

The result illustrated that the participants were able to decrease their fat percentage and increase muscle mass after 9 weeks. The results of fat percentage and muscle mass comparing between pre-test and post-test from the experimental group showed that the fat percentage decreased from 35.96% to 33.67% and the muscle mass slightly increased from 23.40 kg. to 23.94 kg. respectively, with statistically significant at .05. However, the fat percentage of the control group increased from 35.14% to 37.02% with statistically significant at .05. and the muscle mass slightly decreased from 22.68 kg. to 22.38 kg. with statistically not different at .05. When compared between groups, the result clearly portrayed that after the experimental period, no statistically significant difference in muscle mass. Moreover, the experimental group was able to reduce fat percentage and keep muscle mass. In summary, this exercise program was effective to decreased fat percentage and keep muscle mass, and it could be applied with other types of exercise for overweight females who want to decrease their fat percentage and keep muscle mass.