COMPARATIVE STUDY OF THE EFFECT OF TRADITIONAL abdominal exercises ELECTROESTIMU

LACIÓ N VOLUNTEERS AND AUTHOR: M ª Isabel Rodríguez of the Church DIRECTOR: Piti
Pinsach Ametller
ABSTRACT This study compares the effect it can have on the reduction of waist ci
rcumference with electrical stimulation is supposed to provide the traditional a
bdominal exercises. The study was conducted in 16 sessions spread over eight wee
ks at two sessions per week, separated by a minimum of 48 hours. He took 28 subj
ects divided into four groups. All of them were taken to the waist circumference
, prior and subsequent to the investigation. The first group did not perform phy
sical activity, electrical stimulation used in the abdominals. The second group
performed traditional abdominal exercises only volunteers. The third group perfo
rmed moderate physical activity immediately after the use of electrostimulation
in the abdominals. The fourth group, the control, had no abdominal or used elect
rical stimulation, nor did any other kind of physical exercise. The study showed
that the groups that used electrical stimulation had a significant reduction in
waist circumference. The group that performed traditional abdominal exercises d
id not obtain significant results, but in some cases, it was found that there wa
s a slight increase in waist circumference. KEY WORDS - Electro, abdominal circu
mference, waist.
INTRODUCCIÓN El estudio tiene especial interés porque se trata un tema que preoc
upa mucho a nuestra sociedad. The standards of beauty set make individuals pendi
ng their overall physical and extrusion of their abdomen in particular. It is co
mmonly seen in gyms, fitness centers, sports clubs and even in their own homes t
o people doing endless series of abdominal exercises. Think of fitness, particul
arly in the abdomen, usually directly related to abdominal exercises. It is asso
ciated with the abdominal exercises with reduced waist circumference. However, t
here is no research to confirm this reduction, and yes, on the contrary, there a
re publications that cited the harmful effects that can have the practice of abd
ominal exercises.
1
According to recent research, performing abdominal exercises aimed at strengthen
ing the rectus abdominis, lead to increased pressure within the abdomen and are
able to bulge the transversus, the abdominal fascia. Practitioners provide a str
ong stomach and a little bulky (1). According to different literature sources, i
t is shown that these exercises abdominal weakens the perineum, causing urinary
incontinence, prolapse (dropping of the internal organs, matrix and / or colon)
and sexual dysfunction (2, 3, 4). Almost all fitness professionals have been ask
ed once about what to do to get a flat belly and everyone knows that the solutio
n is not to do sit-ups, since most people who come by and ask . Cardiovascular e
xercise, though it helps in reducing overall fat (5) is not sufficient to achiev
e a reduction in the perimeter of the abdomen. Combining exercise improves cardi
ovascular and abdominal exercises, in a sense, the physical aspect of the practi
tioners (6) but, as manifested by many customers, it seems that is not achieved
the goal you seek, obtain a flat stomach and strong. It was shown in a recent re
search conducted at the University of Physical Education in Oporto, which superi
mpose to training cardiovascular electrostimulation achieved a highly significan
t decrease localized fat in the abdomen and waist circumference (7). All this in
formation led us to conduct this study with an investigation to check what effec
t does abdominal exercises on the perimeter of the abdomen and compare the resul
ts with those obtained with the application of electrostimulation in the abdomen
. The reason why we decided to conduct this research is very interesting because
we seem to specify the type of exercise that provides best results for reducing
the waist circumference and confirm whether the traditional abdominal exercises
provides a protruding abdomen. The ultimate goal of this work is therefore veri
fied by a comparative study, the effect of traditional abdominal exercises volun
teers and the effect of electrical work in the abdominal area,€assuming that it
is much more effective electrostimulation and it is not as aggressive as the pel
vic floor traditional abdominal exercises, which have been shown to cause an ove
rpressure that causes pelvic floor dysfunction.
2
MATERIAL AND METHODS Subjects To test the hypothesis, there were four working gr
oups, which initially consisted of ten people each. All individuals who formed t
he working groups were healthy and without any alteration or injury that prevent
ed them from physical exercise. The ages ranged from 25 to 45 years.
Material is used stimulators Compex ® brand, model, Sport 3, with maximum curren
t pulse of 120 mA (milliamps) and compensated and biphasic rectangular pulse.
Compex Sport 3 The program used was the Resistance Force, selecting the area of
the abdomen (chronaxie of 300 microseconds), level 1, acting at a frequency of 5
0 Hz, with a time of contraction and rest for 7 seconds each and a rest frequenc
y of 5 Hz for each subject were used two large electrodes (5 cm. X 10 cm.) and f
our small (5 cm. X 5 cm.) Compex ® house. Measuring tape, with which we measured
waist circumference on the day the investigation began and the day it ended. Co
ntrol tables, which were recorded intensities at which subjects of research work
in each session of electrical stimulation. Final questionnaire, where subjects
who participated in the study reflected their perceptions, impressions and feeli
ngs they had during the two months of research.
Experimental procedures research was conducted in 16 sessions spread over eight
weeks, at two days per week. Before we begin, we measured the waist circumferenc
e to all participants with a tape measure, with the subject in an upright positi
on, relaxed, with the weight distributed between both legs and feet separated ab
out 25-30 cm. In front of the subject, it will put the tape measure around the w
aist, skin tight
3
without pressure, keeping it horizontal. The measurements were made at the end o
f normal expiration. This measurement was repeated three times in each subject i
n order to be as rigorous as possible and was performed at both the beginning of
the investigation and at the end, after two months.
DESCRIPTION OF THE GROUP OF RESEARCH A first group of individuals who only used
electrostimulation. This first group used electrical stimulation to reduce waist
circumference. As a preliminary matter, there was a habituation to electrical s
timulation of three sessions to habituate subjects to the feel of this type of t
raining. Completed three sessions of habituation, stimulators were used twice a
week for ten minutes, always at the maximum bearable intensity and performing a
voluntary contraction in the opposite direction to that conducted by the stimula
tor (detailed protocol below). A second group of individuals who did not perform
physical activity, these volunteers made traditional abdominal exercises. The t
rained group also ten minutes two days a week, performing traditional abdominal
exercises volunteers (details below). A third group of individuals who performed
moderate physical activity and previously used in abdominal electrical stimulat
ion as the first group. This group was formed by persons who performed twice a w
eek for an hour moderate cardiovascular exercise and muscle toning, they made in
their training traditional abdominal exercises but within pre-exercise isometri
c and stimulators used for ten minutes, always at the maximum intensity bearable
, and performing a voluntary contraction in the opposite direction to that condu
cted by the stimulator. A fourth group of control, who never used abdominal or e
lectrostimulation. This group was formed by individuals who did not make any kin
d of exercise and also used an electrical training.
4
DESCRIPTION OF DIFFERENT METHODS OF
The electrostimulation electrostimulation training group did two days per week,
separated by a minimum of 48 hours in two months, the sessions lasted ten minute
s and the work intensity was the maximum that the subject came to bear, always k
eeping inside the abdomen from the time they are beginning to feel the contracti
on by the stimulator.€It ignored the heating phase of electro and became the pro
gram of Force-Resistance at level 1. All sessions, including three of habituatio
n, were performed with the subjects standing. Habituation sessions were conducte
d with low intensity in order to accustom people to the feeling of electrostimul
ation. At the beginning of the investigation, after habituation, peak intensitie
s were recorded for each subject in each session endured. Sought to gradually in
crease the intensity as the person could tolerate.
Placement of electrodes large electrodes were placed transversely in the rectus
abdominis, the negative in the proximal portion, just below the xiphoid process
and the positive in the distal sub-umbilical area, almost to the groin area. Sma
ll electrodes are placed along the external obliques, the negative in the proxim
al portion, the waist and the positive, following the oblique line was placed in
the distal portion just before the rectus abdominis. The placement of the elect
rodes is designed so that the lower rectus work at higher intensity, because it
is usually the area that has less muscle tone at the low innervation you have.
Placement of electrodes. Left photo: abdominal muscles before contraction; pictu
re on the right: abdominal muscles at the time of contraction.
5
Traditional abdominal exercises These exercises were performed volunteers two da
ys a week for two months with a minimum of 48 hours rest between sessions for a
duration of ten minutes. There were two sets of each exercise listed below.
Description of the 1st abdominal exercises Exercise: Supine, knees bent, soles o
f the feet flat on the floor, hands clasped behind his head and elbows wide. Ele
vation of the shoulders and the top soil about 30 º in the direction of the knee
s. During contraction, the hands remained clasped behind the head without exerti
ng any force forward.
Photo left: starting position; picture on the right: 2nd year running exercise:
supine, legs elevated at an angle of 90 degrees with the trunk, knees slightly b
ent, hands clasped behind head, elbows open. Elevation of the shoulders about 30
? Soil degrees toward the legs. During the execution of the exercise, the hands
were clasped behind his head, avoiding any force to the head and neck.
Photo left: starting position; picture on the right: exercise performance
6
3rd year: Supine, legs elevated at an angle of 90 degrees with the trunk, knees
slightly bent, hands clasped behind his head and elbows wide. Lift your right sh
oulder toward your left knee directing the incorporation was approximately 30?.
It returned to the starting position and ran the counter-movement with the left
shoulder.
Photo left: starting position; central Photo: Running to the right, Right photo:
running to the left.
? The exercises are performed in that order, were executed sets of 20 repetition
s each, and if at the end of the three series had plenty of time (not reached at
 10 min.) Exercises were repeated in the same order.
7
RESULTS waist circumference measurements yielded data that can be observed, subj
ect by subject, in the column on the left and right tables. The reduction in wai
st circumference with electro group are significant in four of the six subjects,
while the next group, who performed abdominal exercises volunteers, only apprec
iable difference in one of the six subjects and can see that in 2 subjects there
is an increased waist circumference? Table 1. Measurements taken by the researc
h subjects participating in the electrical work:
100
1-97 cm. 2-78 cm. 3-91 cm.
/ 97 cm. / 75 cm. / 90 cm.
90 80 70 60 50 40 30 20 investi gations Before Results
4 to 74.8 cm. / 74 cm. 5 to 65.1 cm. / 64 cm. 6-71 cm. / 71 cm.
10 0 1 2 3 4 5 6
? Table 2. Measurements taken by the research subjects participating in the trad
itional abdominal work with volunteers:
123 456 -
87 cm. 87 cm.
/ 87.5 cm. 90/87 cm.
80 70 77 cm. / 77.3 cm. 60 50 40 78 cm. / 77 cm. 30 20 67 cm. / 67 cm. 10 80.5 c
m. / 80.3 cm. 0 1 2 3 4 5 6
Before the research results
8
In the group that prior to electro-moderate exercise, reduced waist circumferenc
e was significantly higher in seven of the eight subjects€while in the control g
roup did not see any significant difference. ? Table 3. Measurements taken by th
e research subjects participating in working with electrical and moderate exerci
se: 1234567892.4 cm. / 90 cm. 67 cm. 76 cm. 91 cm. 77 cm. / 65.5 cm. 100/74 cm.
/ 91 cm. / 75.5 cm.
90 80 70 60 50 40 30 20 10 0 1 2 3 4 5 6 7 8
Before the research results
65.3 cm. / 64 cm. 79.4 cm. / 77.5 cm. 74.5 cm. / 73.5 cm.
? Table 4. Measurements taken by the research subjects participating in the grou
p that did not perform traditional abdominal or used volunteers or electrostimul
ation:
12345678 -
90.5 cm. / 90.5 cm. 86.5 cm. / 86.5 cm.
100 90 80 74 cm. / 73.7 cm. 70 60 75.7 cm. / 75.5 cm. 50 40 90 cm. / 90 cm. 30 6
7.5 cm. / 67.5 cm. 20 10 0 67.5 cm. / 67 cm.
Before the research results
1
2
3
4
5
6
7
8
82.5 cm. / 82.5 cm.
9
DISCUSSION The different methods used in this study have shown significant diffe
rences in the reduction of waist circumference, as well as in the perceived effe
ctiveness by the subjects. The groups were somewhat undermined by the lack of as
sistance from some of the subjects. Nevertheless, the results are illuminating.
In the group that electrostimulation sessions, four of the six subjects were sig
nificant decreases in waist circumference. One of the subjects decreased by 3 cm
. (78 cm. / 75 cm.), Three at least 1 cm. in waist circumference, and in two sub
jects no change. One possible explanation for the difference between these two s
ubjects is the lack of regularity, it could not attend all sessions. In the grou
p that electrostimulation sessions followed by moderate exercise, seven of the e
ight subjects achieved reductions between 1 and 2.4 cm., A subject fell 2, 4 cm.
, Another 2 cm., A third subject 1 9 cm., two 1.5 cm., a sixth subject 1.3 cm. a
nd seventh 1 cm. In this group we also find a subject that lack of consistency i
n training, was no change in their actions. In the scientific literature appears
proven in the electrical stimulation produced a pattern of recruitment of diffe
rent motor units (motor units that have thicker diameters are recruited in the f
irst place), which normally causes with voluntary contractions (10, 11, 12). Thi
s may be one explanation for the effectiveness of electrostimulation. A demonstr
ation of the statistical superiority of the reductions achieved with electrical
pre-exercise cardiovascular fitness and toning, the research by providing Throat
, R. et al (7), although in his case was conducted jointly with cardiovascular t
raining. In the group that performed traditional abdominal exercises volunteers
we find that there are two subjects increased somewhat their waist circumference
(77 cm. / 77.3 cm. And 87 cm. / 87.5 cm.), Two subjects have followed with the
same feet that had at first (87 cm. / 87 cm. and 67 cm. / 67 cm.) and two have a
chieved very significant reductions (78 cm. / 77 cm. and 80.5 cm. / 80 cm.). The
se recent data confirm, in some subjects, the abdominal exercises cause an incre
ase in waist circumference. It therefore seems important that future research be
focused on this parameter. If confirmed, must take a new approach to abdominal
exercises for health and aesthetic improvements. And finally, in the group of su
bjects who did abdominal exercises or electrostimulation sessions, most continue
to have the same waist circumference and a decrease is not statistically signif
icant.
10
In the data, groups achieved greater reduction in waist circumference are the gr
oups that trained with electrical stimulation. In the other two groups, measures
remained unchanged or the decline was statistically insignificant. It is confir
med that the group of subjects who performed traditional abdominal exercises, so
me few millimeters increased their waist circumference. As regards the intensiti
es supported by the subjects, were the maximum that allowed them to keep the abd
omen contraction. When the intensity was so high that the abdomen was planned ou
t, it decreased the intensity to be at an intensity that the person could contro
l the abdomen contraction. Much attention was that the person may keep contracti
ng the abdomen as the maximum bearable intensity did not change significant.
ASSESSMENT OF RESEARCH SUBJECTS BY the end of the investigation were the subject
s gave final questionnaires to reflect their perceptions, impressions and feelin
gs during the investigation. The group that performed traditional abdominal said
not too many comments, except the onset of stiffness and some made reference to
cervical and lumbar pain. The groups that trained with electrostimulation made
comments like: "I notice that the abdomen is more defined," "rules less abundant
and painful", "I see my size smaller." So the perception of health and aestheti
c subjects using electrical stimulation has been very good.
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CONCLUSIONS - This study serves to demonstrate the effectiveness of electrostimu
lation in reducing waist circumference, whether it applied exclusively, as befor
e a cardiovascular workout and toning. - The research makes clear that tradition
al abdominal exercises do not cause the decline and even produce a slight increa
se in waist circumference. - The study shows a progressive tolerance to the inte
nsity of electrostimulation by the research subjects. - In future research studi
es should be made exclusive to confirm abdominal exercises suggesting this inves
tigation. It is likely that more days a week the results of increased waist circ
umference are even more spectacular, which should lead to reconsider the inconve
nience of dynamic abdominal exercises. - More comparative research would yield n
ew points of light on the effectiveness and appropriateness of applying electric
al stimulation for aesthetic and health.
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