Tag: trening z masą własnego ciała

Body weight training therapy as an effective way to improve cardiopulmonary endurance and flexibility after a shin splint injury

Ahmad Ridwan, Ali Satia Graha

Ahmad Ridwan, Ali Satia Graha – Body weight training therapy as an effective way to improve cardiopulmonary endurance and flexibility after a shin splint injury –  Fizjoterapia Polska 2025; 25(5); 37-43

DOI: https://doi.org/10.56984/8ZGA431B7X9

Abstract
Running culture has spread throughout the world, as evidenced by various running events in many regions, including 5K, 10K, half marathon, and full marathon categories. Every runner faces the risk of injury, one of the most common being shin splints. Shin splints are frequently experienced by runners and are caused by repetitive running on hard surfaces or excessive and forceful use of the lower-leg flexor muscles.
When an injury occurs, physical fitness naturally decreases, particularly the components related to health-related physical fitness. In the post-injury phase, the most important components are cardiopulmonary endurance and flexibility. Cardiopulmonary endurance supports the body’s ability to supply oxygen efficiently, while flexibility enables free and effective joint movement. Selecting the appropriate therapy during and after an injury is key to restoring a runner’s performance.
This study used a quasi-experimental method with a one-group pretest–posttest design. The population consisted of 96 runners from a running community in Yogyakarta. The sampling method was purposive sampling, based on specific inclusion and exclusion criteria, resulting in a sample of 30 participants. The intervention was administered 24 times at a frequency of four sessions per week. The instruments used in this study were the 12-minute run (Cooper test) to measure cardiopulmonary endurance and a goniometer to assess joint flexibility.
The results of the study show that the exercise therapy program significantly improved cardiopulmonary endurance, with a 16.41% increase in running performance, and enhanced knee and ankle range of motion (ROM), with an average ROM improvement of 41.52%. Exercise therapy using body weight can improve cardiopulmonary endurance and flexibility after a shin splint injury.
Key words
body weight training, cardiopulmonary endurance, flexibility, shin splint
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TRX vs body weight training. Impact on arm muscle endurance of pencak silat athletes

Dwi Manna Nasmi Dzakiyyah, Widiyanto, Sulistiyono, Panggung Sutapa, Nugroho Susanto, April Yesaya Sipayung, Mert Kurnaz, Dary Nasmi Fauziah, Randi Kurniawan

 

Dwi Manna Nasmi Dzakiyyah et al. – TRX vs body weight training. Impact on arm muscle endurance of pencak silat athletes –  Fizjoterapia Polska 2025; 25(3); 125-131

DOI: https://doi.org/10.56984/8ZG7D19BUBS

Abstract
Background. Arm muscle endurance is very important for martial arts athletes to support strength and endurance during matches. Exercise methods such as TRX and body weight training are considered effective for improving muscular endurance, but the comparison of the two has not been widely studied.
Objective. This study aims to analyze the effect of TRX and body weight training on the endurance of arm muscles of martial arts athletes. This study used an experimental design by dividing the sample into two groups, namely the TRX exercise group and the body weight training group. A total of 24 pencak silat athletes who met the inclusion criteria participated in this study. Each group underwent a 5-week exercise program with adjusted intensity and frequency. Measurement of arm muscle endurance was carried out before and after the intervention using the dipping test to obtain comprehensive quantitative data. Data were analyzed by t-test to see the difference in results between the two groups using SPSS version 26.
Results. The analysis showed pre-test dipping test in the TRX group with an average of 14.67 and a post-test of 21.42 with a difference of 6.75. In the body weight training group, pre-test results averaged 13.25 and post-test 18.58, with a difference of 5.33. The results of the paired t-test showed a significant increase in arm muscle endurance in both groups (p < 0.05).
Conclusion. The TRX training group showed a higher improvement than the body weight training group. TRX training is proven to be more effective in training arm muscle endurance and stability, while body weight training is effective as a simple supporting training method that still has a positive impact on muscle endurance. Combining these two methods is recommended for an optimal pencak silat training program.
Key words
endurance, arm muscle, trx, body weight training, pencak silat
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