Effects of light resistance exercise using dumbbells and rubber band with mild energy restriction on body composition and physical fitness in obese Korean women.

The effects of light resistance exercise using dumbbells and rubber band with mild energy restriction on body composition and physical fitness were studied in 11 mildly obese Korean women aged 38-59 years. The subjects performed dumbbell exercises with pairs of 0.5-1 kg dumbbells and rubber band exercise 3 days per week for approximately 40 min. Subjects were restricted to approximately 80% of energy intake RDA for Korean women for 12 weeks. Subjects were measured for body composition, physical fitness, and blood and serum biochemical data before commencing the experiment and again at 12 weeks while still dieting. During the 12-week experimental period, body weight and body fat decreased significantly without reducing fat free mass. Grip and back strength increased significantly during the experimental period. These results suggest that combination of dumbbell and rubber band exercises decreases body weight and body fat without reducing FFM while increasing physical fitness.