This exploratory study aimed to assess the changes in physical fitness and selected hematological parameters before and after an 8-week multi-component exercise program for sedentary adults. The research implemented a quasi-experimental design, specifically a single-group pre-test/post-test approach, which monitored changes in the same participants over time.
Thirty-six sedentary individuals, composed of 15 females and 21 males, aged between 30 and 45 years, engaged in a multi-component exercise regimen that spanned various aspects of fitness, including cardiorespiratory endurance, strength, balance, and flexibility for 45-50 minutes per session, three times a week, over the course of eight weeks. Pre-test and post-test measurements were evaluated using paired-samples t-tests. Findings revealed significant decreases in body weight and body mass index (BMI), alongside improvements in estimated VO2max, vertical jump, flexibility, speed, agility, and balance performance, all with p-values less than 0.001. Additionally, notable increases were observed in hemoglobin, hematocrit, erythrocyte, leukocyte, and platelet levels (all p < 0.001). However, mean corpuscular volume (MCV) and mean corpuscular hemoglobin (MCH) did not exhibit significant changes (p > 0.05). Although participation in this program coincided with favorable changes in body composition and physical performance, the absence of a control group and lack of direct assessments on plasma volume, hydration status, erythropoietin, iron status, and hemoglobin limited the ability to draw causal and mechanistic conclusions. The hematological changes noted could reflect hemoconcentration or other physiological variants, necessitating cautious interpretation.
The modern lifestyle, characterized by technological advancements and urbanization, has significantly reduced the urgency for physical activity, contributing to a widespread sedentary lifestyle. The World Health Organization (WHO) identifies physical inactivity as the fourth leading cause of death globally. Alarmingly, 27.5% of adults worldwide report insufficient physical activity, a figure which rises to 31% in Europe. Specific data from Türkiye indicates that a large segment of the population aged 15 and older reported no health-enhancing aerobic activity in 2022.
People classified as sedentary tend to exhibit low energy expenditure, prolonged periods of sitting, and failure to meet the WHO recommendation of at least 150 minutes of moderate-intensity exercise per week. This lifestyle greatly increases risks for numerous chronic health issues, including cardiovascular diseases, obesity, and type 2 diabetes, underscoring the crucial need for exercise interventions.
Regular exercise is linked to notable improvements in physical fitness and biological indicators among sedentary adults. Prior studies have noted enhancements in both estimated and measured VO2max, muscular performance, and functional capacity following participation in structured exercise programs, although the extent of these changes can vary with the individual and the intervention's design. Moreover, exercise is associated with alterations in various hematological parameters, but it is important to consider that fluctuations in hemoglobin, hematocrit, and red blood cell counts may arise from factors like plasma volume and hydration status, rather than purely indicating enhanced erythropoiesis or improved oxygen-carrying capacity.
Despite existing research illustrating significant health benefits from regular physical activity, there is a lack of studies assessing both fitness levels and hematological changes collectively in sedentary adults aged 30 to 45. Such concurrent evaluations could provide a clearer picture of the effects of exercise over a multi-component program. However, caution is warranted when interpreting hematological data due to potential influences from hydration and shifts in plasma volume.
The present study sought to investigate the pre-to-post changes in physical fitness and selected hematological parameters linked to an 8-week multi-component exercise intervention targeting sedentary adults aged 30–45. Using a quasi-experimental design, substantial insights into the relationship between organized physical activity and its effect on health metrics within this demographic were revealed, albeit without asserting causal impact.
Employing a single-group pre-test/post-test quasi-experimental design allowed for tracking participant changes at two distinct time points. However, the lack of a control group limits the ability to logically attribute observed alterations solely to the exercise program.
The participant group was established using a criterion sampling approach. A total of 36 volunteers, 15 females and 21 males, aged 30 to 45, were enrolled. A power analysis verified that this sample provided adequate statistical power of 0.83 for detecting medium effect sizes at an alpha level of 0.05, reinforcing the rigor of the findings. Key inclusion criteria required participants to maintain a sedentary lifestyle and possess no history of chronic diseases. Recruitment took place from January 20 to March 20, 2023, with ethical approvals and informed consent acquired prior to participation.
The structured exercise regimen lasted for eight weeks, conducted three times weekly. Each session consisted of a warm-up (5–10 minutes), a main exercise component (25–30 minutes), and a cool-down (5–10 minutes). Activities encompassed various movements, including rope skipping, Y-T-W exercises, and various strength and flexibility drills, all designed progressively over the eight-week period following established exercise principles.
To ensure adherence to the targeted intensity levels, the Borg Rating of Perceived Exertion (RPE) was employed. Adjustments were made as necessary to suit individual participant needs while increasing complexity and volume systematically throughout the program.
Two phases of measurement occurred: initial evaluations (pre-test) and final assessments (post-test) after the exercise program's conclusion. The following validated tests were employed:
Results section details are not provided in the source.
Discussion section details are not provided in the source.
In summary, engagement in an 8-week multi-component exercise program resulted in significant improvements in both physical fitness and selected hematological parameters for sedentary adults aged 30–45, though care in interpretation of the hematological changes is warranted due to potential influencing factors not accounted for in this study.