earticle

영어

Purpose: This study is to compare and analyze changes in body composition and changes in muscle tone of the biceps brachii, triceps brachii, quadriceps and hamstrings at rest after 10 weeks of weight training to improve muscle hypertrophy and muscular endurance. Methods: Twenty participants who were randomly assigned to group that performed weight training for muscle hypertrophy and group that performed circuit weight training for muscular endurance. Weight training groups were performed three times a week for 10 weeks with 60 minutes a day. For muscle hypertrophy weight training, performed 8 to 10 repetitions of one event in with an intensity of 80% 1 repetition maximum (RM), and 60 seconds of rest between events and repeat 3 sets, the rest period between sets was 3 minutes. For muscular endurance circuit weight training, performed 30 to 40 repetitions of one event in with an intensity of 40% 1 RM, and 30 seconds of rest between events and repeat 3 sets, the rest period between sets was 1 minute. Results: First, weight training to improve muscle hypertrophy and muscular endurance for 10 weeks increased muscle tone in both groups. The biceps brachii and quadriceps muscles increased more in the hypertrophic weight training group, and in the muscular endurance circuit weight training group, the triceps brachii and hamstring muscles were more increased. Second, waist to hip ratio showed a significant decrease in both groups, especially in the circuit weight training group for improving muscular endurance. Although lean body mass increased in both groups, there was no significant difference between groups, and body mass index did not show any difference between groups. Conclusion: Muscle hypertrophy and muscular endurance weight training increased lean body mass and muscle tone, and in the increase in muscle tone in both groups is thought to have a significant relationship with physical strength mechanisms such as muscle strength following an increase in lean body mass.