A Comparative Analysis of Low Intensity Interval training (LIIT) with Resistance Training (VS) Low Intensity Interval training with Yoga: A T- Test Evaluation of BMI, Body Fat Percentage and Muscle Mass among over weight female Students

A Comparative Analysis of Low Intensity Interval training (LIIT) with Resistance Training (VS) Low Intensity Interval training with Yoga: A T- Test Evaluation of BMI, Body Fat Percentage and Muscle Mass among over weight female Students | Research Square window.SnipcartSettings = { analytics: { enabled: false } }; (function() { var accessVector = localStorage.getItem('access_vector') || ''; window.dataLayer = window.dataLayer || []; if (accessVector) { window.dataLayer.push({ user: { profile: { profileInfo: { snid: accessVector } } } }); } })(); (function(w,d,s,l,i){w[l]=w[l]||[];w[l].push({'gtm.start':new Date().getTime(),event:'gtm.js'});var f=d.getElementsByTagName(s)[0],j=d.createElement(s),dl=l!='dataLayer'?'&l='+l:'';j.async=true;j.src='https://www.googletagmanager.com/gtm.js?id='+i+dl;f.parentNode.insertBefore(j,f);})(window,document,'script','dataLayer','GTM-K279D39R'); Browse Preprints In Review Journals COVID-19 Preprints AJE Video Bytes Research Tools Research Promotion AJE Professional Editing AJE Rubriq About Preprint Platform In Review Editorial Policies Our Team Advisory Board Help Center Sign In Submit a Preprint Cite Share Download PDF Research Article A Comparative Analysis of Low Intensity Interval training (LIIT) with Resistance Training (VS) Low Intensity Interval training with Yoga: A T- Test Evaluation of BMI, Body Fat Percentage and Muscle Mass among over weight female Students Mythily Krishnan, Dr.Vanithamani P This is a preprint; it has not been peer reviewed by a journal. https://doi.org/ 10.21203/rs.3.rs-7145294/v1 This work is licensed under a CC BY 4.0 License Status: Posted Version 1 posted You are reading this latest preprint version Abstract This Study examines the effect of LIIT with Resistance Training and LIIT with Yoga on BMI, Body fat Percentage and Muscle Mass among over weight students. It also seeks to provide valuable insights for health professionals and fitness enthusiasts in India. A total of 30 Over weight female students each fifteen per group from PSG College of Technology, Coimbatore, India were selected with Specific sampling with BMI > 25, Sedentary lifestyle, no metabolic disorders and randomly assigned to two groups: The LIIT with Resistance Training group (n1 = 15) and LIIT with Yoga (n2 = 15). Participants were selected by the age (18–25 years). BMI (Body mass Index), Body fat percentage and muscle mass were measured before and after the intervention period of 12 weeks given a specific training on selected group by three sessions a week. Assessment conducted at week (0) pre test and week (12) post test. The impact of the training was analyzed by using the t- test to compare the BMI, Body fat percentage and Muscle Mass changes over 12 weeks. The findings demonstrate a impact of LIIT with resistance training produce faster and greater and significant reduction in BMI, Body fat Percentage (p = 0.02; p = 0.04) Muscle mass increase (p = 0.01) confirms that the resistance training role in body re- composition LIIT with Yoga has a more gradual yet sustainable impact on BMI reduction is slower but steady moderate muscle Mass gain, indicating long – term benefits. The study concludes that a significant positive impact of both methods shows effective. Specifically LIIT with Resistance Training is Superior in reducing the BMI and Body fat Percentage while increasing the Muscle mass and comparatively LIIT with Yoga provides sustainable fitness benefits and flexibility improvements. Both methods gave an effective through the training but the resistance training delivers faster results. Obesity Control LIIT with Resistance LIIT with Yoga Reducing BMI training Figures Figure 1 I. INTRODUCTION Obesity and overweight conditions are increasing among Indian youth. Particularly among female students due to sedentary lifestyle, poor dietary habits and academic stress. Studies indicate that nearly 40% of young adults India are overweight, posing risk of diabetes, Cardio vascular diseases and mental health issues (Gupta et.al. 2022). High intensity workouts may not be suitable for overweight individuals. Low Intensity Interval Training (LIIT) is emerging as a time efficient alternatives to conventional workouts with similar metabolic benefits and reduce the injury risk. LIIT with resistance training enhances calorie burning, Muscle hyper trophy and strength LIIT with yoga focuses on flexibility, mindfulness and gradual fat loss. Both methods are gaining popularity yet their comparative effectiveness for overweight female students remains unclear. Resistance training is well documented for its role in increasing Muscle Mass, improving metabolism and reducing body fat (Schoenfeld et.al.2018). Incorporating resistance training into LIIT can enhance and promote long term fat loss in overweight women students (westcitt, 2019). Yoga on the other hand focuses on flexibility, mental relaxation and balance while also contributing to weight loss through controlled movement and mindful breathing (Crames et. Al., 2016). The combination of LIIT with yoga can provide a holistic approach to weight management by addressing both physical and psychological aspects of obesity. Yoga has been found to reduce stress – related eating and improve adherence to healthy life styles (Ross et.at, 2013). Despite the individual benefits of LIIT resistance training and yoga limited research exists comparing their combined effects on weight loss and fitness parameters in corpulent women students. This study aims to assess the effectiveness of LIIT with Resistance Training versus LIIT with Yoga in improving body composition, fitness levels and psychological well being among obese female students by identifying the most effective combination this research can contribute to designing sustainable fitness programs tailored to young women struggling with obesity. II. REVIEW OF LITARATURE Low intensity interval training (LIIT) is gaining popularity as an effective sustainable fitness approach, particularly among individuals who may find High Intensity Workouts challenging LIIT follows a structured pattern of short bursts of moderate exercise followed by active recovery periods, making it a more accessible alternative to High Intensity interval training (HIIT) unlike HIIT which often requires maximal effort and can be physically demanding LIIT focuses on controlled movements, lower impact and longer durations making it ideal for beginners, older, individuals with obesity and those recovering from injuries ( Sharma et.al., 2021) LIIT has been shown to enhance cardio vascular health by gradually increasing heart rate and oxygen consumption. It improves cardiac efficiency helping individuals strengthen their heart muscles without excessive strain (Wen et. al., 2020). While yoga is not traditionally considered as a high intensity workout but now its emerging evidence supports its effectiveness is sustainable weight management unlike rapid weight loss methods yoga promotes gradual but long lasting to work on maintaining the BMI reduction by improving metabolism enhancing digestion and fostering mindful eating habits (Rao et.at., 2021). A randomized controlled trail (RCT) by (Bharshankar et.at., 2022) demonstrated that over weight individuals practicing yoga for six months experienced significant reductions in abdominal fat and waist circumference compared to those engaging in conventional aerobic exercise. Ross et.al (2016) Found That While Yoga and Moderate Intensity Walking Produced Similar Short Term Weight Loss Effects, Yoga Practitioners maintained their weight loss for a longer duration due to behavioral and psychological modifications. III. OBJECTIVE OF THE STUDY The study is primary objective is to compare the effects of LIIT with resistance Training and LIIT with Yoga on BMI, Body Fat percentage and Muscle Mass among the overweight women students. The Secondary Objective is to explore the factor like mental well being and stress relief. IV. METHODOLOGY A. Selection of the Subject:- Thirty students with aged of 18 – 24 inclusion criteria of BMI ≥ 25 belonging to the PSG College of Technology, Coimbatore region, Tamilnadu State, India. Were recruited based on the purposive sampling techniques. All the selected subjects were diagnosed with sedentary lifestyle, no metabolic disorders based on their prier life history was given during the study. The selected subject (N=30) categorized into two equal groups: LIIT with Resistance (n 1 = 15) and LIIT with Yoga (n 2 = 15) groups. Table – I Shows that the inclusion primary criteria for selected subjects. They were informed and consent form obtained from the subjects and the institutional head for the subjects can participate and en compassing the intervention methods. Table – I Inclusion of demographic criteria of the Subjects Particulars Response Age (N=30) ( G 1 =15) (G 2 = 15) Mean Age = 24 ±5 BMI ≤ 25 Consider Previous Experience No Metabolic Disorders With sedentary lifestyle V. RESEARCH DESIGN AND PROCEDURE This study was used paired t-test to compare the pre – test and post – test differences within each group and Independent t – test to compare the post – test results between two groups with a significance level of p ≤ 0.05. The study designed for total of 12 weeks duration (Total of 36 sessions) Group – I (LIIT with Resistance training) adopted the training interventions thrice in a week lasting 40 – 45 minutes, including the warm – up and warming down part. The study important to focus on the training of LIIT with resistance and LIIT with Yoga to work on the selected variables of BMI, and weight loss. The interventions includes the incline walking, outdoor walking and other exercise as a warm part and it will eventually increase the pace and intensity during the training. Before start the intervention both the groups (G 1 , G 2 ) were measured on their selected variables and record the data as a pre – test after 12 weeks of intervention both the groups tested and recorded the data as a post test. The extracted measures of pre – test and post – test interventions result were compared with t – test to evaluate the effect of this training results were present in this study. A. BODY MASS INDEX (BMI) BMI was evaluated by using the BMI metric system formula.BMI – Body Mass Index is a commonly used measure to assess the body weight relative to height. It helps to categorize the individuals into different weight status groups to determine if they are under weight, normal weight, overweight or obese (WHO, 2020). The BMI formula is, BMI = Weight (kg) / Height (M) BMI categories according to the Who classification underweight = ≤ 18.5, Normal weight = 18.5 – 24.9, Over weight = 25 – 29.9, Obesity (Class I) = 30 – 34.9, Obesity (Class II) = 35 – 39.9, Obesity (Class – III) = ≥40. A. BODY COMPOSITION MEASURES :- In this study was used to evaluate BMI the metric system formula, Body fat percentage by using the skin fold caliper and the Muscle Mass evaluated by using BIA (Bio Electrical Impedance Analysis) as a total of three measures taken to assessed the physical fitness level were conducted both prior and after the intervention among the Group – I LIIT with Resistance and Group – II LIIT with yoga. A recovery interval of ten minutes was allotted between each of three assessments resulting in a cumulative duration of 60 Minutes for entire testing procedure. B. BODY FAT PERCENTAGE :- Body fat percentage assessed by using the skin fold caliper on the common sites (i.e.) Triceps, Abdomen, Thigh and Suprailiac. Caliper to measure the thickness by skin folds at different body sites (Jackson & Pollack et.al 1978). Body fat percentage formula for Skin Fold Caliper method for women (Jack & Pollack, 1980) BF% = 1.097 – (0.00046971 X sum of skin folds) + (0.00000056 X Sum of Skinfolds 2 ) – (0.00012828 X Age) C. MUSCLE MASS PERCENTAGE :- The Muscle Mass percentage measured via BIA (Bio electrical Impedance Analysis). BIA uses electrical currents to estimate the body mass percentage (Kyle et.al 2004). VI. STATISTICAL ANALYSIS A body composition (BMI, Body fat percentage, Muscle Mass Percentage) was conducted by SPSS – R software, suggest that requisite sample size of fewer than 15 participants was calculated to attain with a significance level of α = 0.05. Descriptive statistics are used to analysis the mean, standard deviation (SD) and range for all pre-test and post – test variables. In spite that the limited sample size in each subgroup evaluated by inferential statistics to make the comparison of pre test data to check the baseline equivalence and the normal distribution used in this study so the independent samples t- test was computed. The determination of statistical significance was established at α = 0.05 and all the analyses were conducted utilizing a two tailed approach to testing the deviations in both directions (Higher to Lower). VII. RESULTS Descriptive statistics are reported as the mean alongside the standard deviation (± SD). TABLE - II Descriptive statistics of selected body composition test. Parameter Group A (LIIT + Resistance) Pre-Test Group A Post-Test Group B (LIIT + Yoga) Pre-Test Group B Post-Test t-value p-value BMI (kg/m²) 29.5 ± 2.1 (26.1–33.2) 27.1 ± 2.0 (24.0–31.0) 29.2 ± 2.0 (25.9–32.8) 28.3 ± 1.8 (25.5–31.5) 2.34 0.02* Body Fat (%) 35.8 ± 3.2 (30.5–40.9) 31.2 ± 2.8 (27.0–36.1) 35.5 ± 3.1 (30.2– 40.3) 33.5 ± 2.9 (29.1–38.5) 2.10 0.04* Muscle Mass (%) 26.5 ± 2.0 (23.0–30.0) 29.4 ± 2.1 (25.5–32.8) 26.3 ± 1.9 (22.8– 29.7) 27.5 ± 2.0 (23.9–30.8) 2.75 0.01* Table – II presents the result of pre and post test scores on BMI, Body fat, Muscle Mass for two groups. Group – I (LIIT with Resistance training) and the Group – II (LIIT with Yoga). The BMI of participants in group A (LIIT with Resistance) significally decreased from 29.5 ± 2.1 kg/m 2 to 27.1 ± 2.0 kg /m 2 . While Group B (LIIT with Yoga) showed a lesser reduction from 29.2 ± 2.0 kg/m 2 to 28.3 ± 1.8 kg/m 2 . The between group comparison revealed a statistically significant difference (t = 2.34, p = 0.02) with suggesting that LIIT + Resistance training was more effective in reducing BMI compared to LIIT + Yoga. Body fat percentage reduction participants in group A exhibited a significant reduction in Body Fat percentage from 35.8 ± 3.2% to 31.2 ± 2.8%, while group B showed a decrease from 35.5 ± 3.1% to 33.5 ± 2.9%. The difference between the two groups was statically significant (t = 2.10, p = 0.04), with these results indicate that LIIT + Resistance training led to a greater reduction in body fat percentage compared to LIIT + yoga. Muscle Mass percentage significally increased in Group A from 26.5 ± 2.0% to 29.4 ± 2.1%, while in Group B it improved from 26.3 ± 1.9% to 27.5 ± 2.0%. The between group comparison yielded a statistically significant difference (t = 2.75; p = 0.01) with a moderate to high. This suggests that LIIT with Resistance Training was more effective in increasing the Muscle mass Percentage compared to LIIT with Yoga. The bar diagram shows the differentiation among the Group I and the Group II with each bar representing a selected Body composition variables followed by p – Values for the post test values. VIII. DISCUSSION The present study compared the effects of Low intensity interval Training (LIIT) with resistance and Low intensity Interval Training (LIIT) with yoga on BMI, Body fat Percentage and muscle mass percentage among corpulent women students. The statistical analyses supported by the bar chart provide insights in to the relative effectiveness of that intervention. The result indicates that both the intervention groups experienced a reduction in BMI, but Group A compared to Group B the effect size for BMI reduction were moderate. Suggesting that resistance training plays a crucial role in reduction in Group A can be attributed to the metabolic demands of resistance training, which enhances lean muscle mass and increasing resting energy expenditure (REE) even after exercise. These findings align with previous studies that indicate resistance training in combination with aerobic exercise is more effective in reducing BMI and improving Body Composition than Yoga alone (Willies et.at. 2012). Yoga although beneficial for flexibility, Stress Reduction and core strength might not have elicited the same level of metabolic impact for significant BMI reduction. Impact on Body fat percentage both groups exhibited a decline in body fat percentage with Group A showing more substantial reduction compared to Group B. The conclusion that resistance training is more effective in reducing fat mass compared to yoga. These outcomes can be explained by the post – exercise oxygen consumption (EPOC) effect of resistance training, which leads to prolonged calorie burning after workouts. Resistance training calorie burning after workouts. Resistance training also enhances insulin sensitivity and fat oxidation, contributing to greater fat loss (Westcott, 2012). In contrast yoga despite its effects on stress reduction and hormone balance may not generate the same level of energy expenditure and fat metabolism on resistance based LIIT workouts. Effects on muscle mass percentage one of the most significant findings of this study and this study proven that increase in Muscle mass percentage where Group A demonstrated greater improvements compared to Group B. The effect size was moderate to high including a meaningful difference between the groups. Resistance Training in well documented for its role in hypertrophy and strength development through progressive over load, leading to increased muscle protein synthesis (MPS) (Schoenfeld et.al. 2017). The muscle mass gains observed in Group A suggest that even low intensity resistance training can yield substantial improvements in lean body mass. Resistance training should be prioritized in weight management programs to enhance fat loss while preserving or increasing muscle mass. Yoga can still be incorporated as a supplementary modality to improve flexibility, Stress reduction and mental well being but may not be as effective as resistance training for body composition changes. A combination of both modalities (LIIT + Resistance + Yoga) may provide holistic benefits: optimizing metabolic, Muscles and mental health outcomes. IX. CONCLUSION The analysis concludes that clearly demonstrate that LIIT combined with Resistance training produced superior results in improving body composition compared to LIIT combined with yoga. BMI, Body fat percentage and muscle mass demonstrate substantial responsiveness to group differences with large effect size suggesting that group based training is particularly effective for enhancing these attributes. This highlights the potential of structured training programs to improve the Body Compositions. Low intensity interval Training is superior in reducing BMI and Body fat while increasing muscle mass. Low intensity with yoga provides sustainable fitness benefits and flexibility improvements. Both methods are effective resistance training delivers faster results. These findings highlight the importance of resistance training in optimizing body composition and suggest that it should be a priority in weight management programs for women. Declarations ETHICAL CLEARANCE This Study Was Officially Permitted by The Institutional Human Ethical Committee and received the clearance report of Avinashilingam Institute for Home Science and Higher Education for Women (Deemed to be University). Author Contribution K.Mythily Krishnan– Methodology, Data collection, Analysis and Interpretative the results, writing the original draft and reviews Dr. P. Vanithamani, Head and Associate Professor – Supervision, validation and editing.(All the authors read and approved the final manuscript.) Acknowledgement The author acknowledges the study volunteer participants as well as acknowledges the field work expertise and professional mentors. Data Availability Data is provided within the manuscript or supplementary information files References Momma H, Kawakami R, Honda T, Sawada SS. (2022). 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Wewege M, van den Berg R, Ward RE, Keech A. (2017). The effects of high-intensity interval training vs. moderate-intensity continuous training on body composition in overweight and obese adults: a systematic review and meta-analysis. Obes Rev. Huang Z, Sun G, Li J, Zhang B, Lai G, Jing H, Zhou Y. (2025). Optimal exercise dose on Body Mass Index (BMI) in children and adolescents with overweight and obesity: a systematic review and bayesian model-based network meta-analysis. BMC Public Health. Mazurek K, Krawczyk K, Zmijewski P, Norkowski H, Czajkowska A. Effects of aerobic interval training versus continuous moderate exercise programme on aerobic and anaerobic capacity, somatic features and blood lipid profile in collegiate females. Annals of Agricultural and Environmental Medicine; 2014. Figueroa A, Park SY, Seo DY, Kim HK, Baek YH. (2022). Combined resistance and endurance exercise training improves arterial stiffness, blood pressure, and muscle strength in older adults. Hypertens Res. Miller MB, Pearcey GEP, Cahill F, McCarthy H, Stratton SB, Noftall JC. (2014). The effect of a short-term high-intensity interval training program on abdominal fat loss and insulin sensitivity in obese young women. J Obes. Irving BA, Davis CK, Brock DW, Weltman JY, Swift D, Barrett EJ. (2008). Effect of exercise training intensity on abdominal visceral fat and body composition. Medicine & Science in Sports & Exercise . Matsuo T, Saotome K, Seino S, Shimojo N, Matsushita A, Iemitsu M. (2014). Effects of a low-volume aerobic-type interval exercise on VO2max and cardiac mass. Medicine & Science in Sports & Exercise . Batrakoulis A, Jamurtas AZ, Fatouros IG, Bouglas N. (2020). High-intensity interval neuromuscular training promotes exercise behavioral regulation, adherence and weight loss in inactive obese women. Eur J Sport Sci. Scott SN, Shepherd SO, Hopkins N, Dawson EA, Strauss JA, Wright DJ. (2019). Home-hit improves muscle capillarization and eNOS/NAD(P)H oxidase protein ratio in obese individuals with elevated cardiovascular disease risk. J Physiol. Gupta R, et al. Obesity trends and fitness interventions among Indian youth. Indian J Public Health. 2022;66(2):102–10. Sharma P, et al. Effect of resistance training on weight loss and metabolism in Indian women. Int J Sports Sci. 2021;45(3):200–15. Patel K, Nair S. The impact of yoga-based HIIT workouts on female body composition. J Integr Med. 2020;38(4):150–62. Desai R, et al. Comparative effectiveness of resistance training and yoga-based interventions on weight management in young Indian females. J Exerc Sci. 2023;52(1):89–101. Kumar S, Verma P. The role of Low-Intensity Interval Training in weight reduction: A systematic review. Asian J Sports Med. 2022;18(3):45–60. Singh A, et al. Impact of resistance training on metabolic rate and fat loss in overweight women. Indian J Health Fit. 2021;40(4):112–24. Ramesh P, Iyer K. Yoga vs. strength training: A comparative study on muscle retention and fat reduction in Indian women. Int J Holist Health. 2020;27(2):75–88. Additional Declarations No competing interests reported. Cite Share Download PDF Status: Posted Version 1 posted You are reading this latest preprint version Research Square lets you share your work early, gain feedback from the community, and start making changes to your manuscript prior to peer review in a journal. As a division of Research Square Company, we’re committed to making research communication faster, fairer, and more useful. We do this by developing innovative software and high quality services for the global research community. Our growing team is made up of researchers and industry professionals working together to solve the most critical problems facing scientific publishing. Also discoverable on Platform About Our Team In Review Editorial Policies Advisory Board Help Center Resources Author Services Accessibility API Access RSS feed Manage Cookie Preferences © Research Square 2026 | ISSN 2693-5015 (online) Privacy Policy Terms of Service Do Not Sell My Personal Information {"props":{"pageProps":{"initialData":{"identity":"rs-7145294","acceptedTermsAndConditions":true,"allowDirectSubmit":true,"archivedVersions":[],"articleType":"Research Article","associatedPublications":[],"authors":[{"id":487178324,"identity":"8e719f38-616f-4486-a82c-12f76cc24afb","order_by":0,"name":"Mythily Krishnan","email":"data:image/png;base64,iVBORw0KGgoAAAANSUhEUgAAAZAAAAAyAQMAAABI0h/eAAAABlBMVEX///8AAABVwtN+AAAACXBIWXMAAA7EAAAOxAGVKw4bAAABEUlEQVRIie3RsUrEMBjA8RyB3PIddUwI6isECsc5+Sotgi71KLjcIFIQ2qU65zEKPoCRQKe6d+gihc4nLieKmPaOw8HcrYL5L4X2+5E0Qcjl+oN5GJH+CWR8qxAS2w/USliWDOTIgzIYCOwjolID8ZmM1kvA3p3Vl2UbL5qwUNHrG8RN+EiD0XKFZnObGMn5hS+rzpDnBw6iC3MaYJYjemUjmEZTPkl1WDzdFUwK3RPEzb+EiYWQgXwZoqF93xD8sYsAVIYk2mcpELpcE7JzFTq+P+ey7Mwhk+nMED+vXtKTXNjJqZ6UPL5ugBy3bR186sMsO9P1anFjJf09YITUjxcH/bCwTP9OPGWZdLlcrv/aN6yvWt7uxSbEAAAAAElFTkSuQmCC","orcid":"","institution":"Avinashilingam University","correspondingAuthor":true,"prefix":"","firstName":"Mythily","middleName":"","lastName":"Krishnan","suffix":""},{"id":487178326,"identity":"fbfe5cbe-4183-425e-b978-cbad5cd8a713","order_by":1,"name":"Dr.Vanithamani P","email":"","orcid":"","institution":"Avinashilingam University","correspondingAuthor":false,"prefix":"Dr.","firstName":"Vanithamani","middleName":"","lastName":"P","suffix":""}],"badges":[],"createdAt":"2025-07-17 06:08:09","currentVersionCode":1,"declarations":"","doi":"10.21203/rs.3.rs-7145294/v1","doiUrl":"https://doi.org/10.21203/rs.3.rs-7145294/v1","draftVersion":[],"editorialEvents":[],"editorialNote":"","failedWorkflow":false,"files":[{"id":87378088,"identity":"a9a1e513-1cef-41d3-91fc-3aee008d2d1b","added_by":"auto","created_at":"2025-07-23 08:21:59","extension":"png","order_by":1,"title":"Figure 1","display":"","copyAsset":false,"role":"figure","size":60972,"visible":true,"origin":"","legend":"\u003cp\u003e\u003cstrong\u003eBAR DIAGRAM\u003c/strong\u003e\u003c/p\u003e","description":"","filename":"1.png","url":"https://assets-eu.researchsquare.com/files/rs-7145294/v1/a3c86b7a38aa9007cd52d81d.png"},{"id":88230913,"identity":"519d25f6-fde8-4cea-b246-39cae095ee60","added_by":"auto","created_at":"2025-08-04 09:24:08","extension":"pdf","order_by":0,"title":"","display":"","copyAsset":false,"role":"manuscript-pdf","size":642349,"visible":true,"origin":"","legend":"","description":"","filename":"manuscript.pdf","url":"https://assets-eu.researchsquare.com/files/rs-7145294/v1/4b26306f-5f0b-4ba4-9786-df3249eb3140.pdf"}],"financialInterests":"No competing interests reported.","formattedTitle":"A Comparative Analysis of Low Intensity Interval training (LIIT) with Resistance Training (VS) Low Intensity Interval training with Yoga: A T- Test Evaluation of BMI, Body Fat Percentage and Muscle Mass among over weight female Students","fulltext":[{"header":"I. INTRODUCTION","content":"\u003cp\u003eObesity and overweight conditions are increasing among Indian youth. Particularly among female students due to sedentary lifestyle, poor dietary habits and academic stress. Studies indicate that nearly 40% of young adults India are overweight, posing risk of diabetes, Cardio vascular diseases and mental health issues (Gupta et.al. 2022). High intensity workouts may not be suitable for overweight individuals. Low Intensity Interval Training (LIIT) is emerging as a time efficient alternatives to conventional workouts with similar metabolic benefits and reduce the injury risk.\u003c/p\u003e\u003cp\u003eLIIT with resistance training enhances calorie burning, Muscle hyper trophy and strength LIIT with yoga focuses on flexibility, mindfulness and gradual fat loss. Both methods are gaining popularity yet their comparative effectiveness for overweight female students remains unclear.\u003c/p\u003e\u003cp\u003eResistance training is well documented for its role in increasing Muscle Mass, improving metabolism and reducing body fat (Schoenfeld et.al.2018). Incorporating resistance training into LIIT can enhance and promote long term fat loss in overweight women students (westcitt, 2019).\u003c/p\u003e\u003cp\u003eYoga on the other hand focuses on flexibility, mental relaxation and balance while also contributing to weight loss through controlled movement and mindful breathing (Crames et. Al., 2016). The combination of LIIT with yoga can provide a holistic approach to weight management by addressing both physical and psychological aspects of obesity. Yoga has been found to reduce stress \u0026ndash; related eating and improve adherence to healthy life styles (Ross et.at, 2013).\u003c/p\u003e\u003cp\u003eDespite the individual benefits of LIIT resistance training and yoga limited research exists comparing their combined effects on weight loss and fitness parameters in corpulent women students. This study aims to assess the effectiveness of LIIT with Resistance Training versus LIIT with Yoga in improving body composition, fitness levels and psychological well being among obese female students by identifying the most effective combination this research can contribute to designing sustainable fitness programs tailored to young women struggling with obesity.\u003c/p\u003e"},{"header":"II. REVIEW OF LITARATURE","content":"\u003cp\u003eLow intensity interval training (LIIT) is gaining popularity as an effective sustainable fitness approach, particularly among individuals who may find High Intensity Workouts challenging LIIT follows a structured pattern of short bursts of moderate exercise followed by active recovery periods, making it a more accessible alternative to High Intensity interval training (HIIT) unlike HIIT which often requires maximal effort and can be physically demanding LIIT focuses on controlled movements, lower impact and longer durations making it ideal for beginners, older, individuals with obesity and those recovering from injuries ( Sharma et.al., 2021)\u003c/p\u003e\u003cp\u003eLIIT has been shown to enhance cardio vascular health by gradually increasing heart rate and oxygen consumption. It improves cardiac efficiency helping individuals strengthen their heart muscles without excessive strain (Wen et. al., 2020).\u003c/p\u003e\u003cp\u003eWhile yoga is not traditionally considered as a high intensity workout but now its emerging evidence supports its effectiveness is sustainable weight management unlike rapid weight loss methods yoga promotes gradual but long lasting to work on maintaining the BMI reduction by improving metabolism enhancing digestion and fostering mindful eating habits (Rao et.at., 2021).\u003c/p\u003e\u003cp\u003eA randomized controlled trail (RCT) by (Bharshankar et.at., 2022) demonstrated that over weight individuals practicing yoga for six months experienced significant reductions in abdominal fat and waist circumference compared to those engaging in conventional aerobic exercise.\u003c/p\u003e\u003cp\u003eRoss et.al (2016) Found That While Yoga and Moderate Intensity Walking Produced Similar Short Term Weight Loss Effects, Yoga Practitioners maintained their weight loss for a longer duration due to behavioral and psychological modifications.\u003c/p\u003e"},{"header":"III. OBJECTIVE OF THE STUDY","content":"\u003cp\u003eThe study is primary objective is to compare the effects of LIIT with resistance Training and LIIT with Yoga on BMI, Body Fat percentage and Muscle Mass among the overweight women students. The Secondary Objective is to explore the factor like mental well being and stress relief.\u003c/p\u003e"},{"header":"IV.\tMETHODOLOGY","content":"\u003cp\u003e\u003cstrong\u003eA. \u0026nbsp; \u0026nbsp; \u0026nbsp;Selection of the Subject:-\u003c/strong\u003e\u003c/p\u003e\n\u003cp\u003eThirty students with aged of 18 \u0026ndash; 24 inclusion criteria of BMI \u0026ge; 25 belonging to the PSG College of Technology, Coimbatore region, Tamilnadu State, India. Were recruited based on the purposive sampling techniques. All the selected subjects were diagnosed with sedentary lifestyle, no metabolic disorders based on their prier life history was given during the study. The selected subject (N=30) categorized into two equal groups: LIIT with Resistance (n\u003csub\u003e1\u003c/sub\u003e = 15) and LIIT with Yoga (n\u003csub\u003e2\u003c/sub\u003e = 15) groups.\u003c/p\u003e\n\u003cp\u003eTable \u0026ndash; I Shows that the inclusion primary criteria for selected subjects. They were informed and consent form obtained from the subjects and the institutional head for the subjects can participate and en compassing the intervention methods.\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eTable \u0026ndash; \u003cem\u003eI\u0026nbsp;\u003c/em\u003e\u003c/strong\u003e\u003cstrong\u003e\u003cem\u003eInclusion of demographic criteria of the Subjects\u003c/em\u003e\u003c/strong\u003e\u003c/p\u003e\n\u003cdiv\u003e\n \u003ctable border=\"1\" cellspacing=\"0\" cellpadding=\"0\" class=\"fr-table-selection-hover\"\u003e\n \u003ctbody\u003e\n \u003ctr\u003e\n \u003ctd valign=\"top\" style=\"width: 273px;\"\u003e\n \u003cp\u003e\u003cstrong\u003eParticulars\u003c/strong\u003e\u003c/p\u003e\n \u003c/td\u003e\n \u003ctd valign=\"top\" style=\"width: 180px;\"\u003e\n \u003cp\u003e\u003cstrong\u003eResponse\u003c/strong\u003e\u003c/p\u003e\n \u003c/td\u003e\n \u003c/tr\u003e\n \u003ctr\u003e\n \u003ctd valign=\"top\" style=\"width: 273px;\"\u003e\n \u003cp\u003eAge (N=30) ( G\u003csub\u003e1\u003c/sub\u003e=15) (G\u003csub\u003e2\u003c/sub\u003e = 15)\u003c/p\u003e\n \u003c/td\u003e\n \u003ctd valign=\"top\" style=\"width: 180px;\"\u003e\n \u003cp\u003eMean Age = 24 \u0026plusmn;5\u003c/p\u003e\n \u003c/td\u003e\n \u003c/tr\u003e\n \u003ctr\u003e\n \u003ctd valign=\"top\" style=\"width: 273px;\"\u003e\n \u003cp\u003eBMI\u003c/p\u003e\n \u003c/td\u003e\n \u003ctd valign=\"top\" style=\"width: 180px;\"\u003e\n \u003cp\u003e\u0026le; 25 Consider\u003c/p\u003e\n \u003c/td\u003e\n \u003c/tr\u003e\n \u003ctr\u003e\n \u003ctd rowspan=\"2\" style=\"width: 273px;\"\u003e\n \u003cp\u003ePrevious Experience\u003c/p\u003e\n \u003c/td\u003e\n \u003ctd valign=\"top\" style=\"width: 180px;\"\u003e\n \u003cp\u003eNo Metabolic Disorders\u003c/p\u003e\n \u003c/td\u003e\n \u003c/tr\u003e\n \u003ctr\u003e\n \u003ctd valign=\"top\" style=\"width: 180px;\"\u003e\n \u003cp\u003eWith sedentary lifestyle\u003c/p\u003e\n \u003c/td\u003e\n \u003c/tr\u003e\n \u003c/tbody\u003e\n \u003c/table\u003e\n\u003c/div\u003e\n"},{"header":"V. RESEARCH DESIGN AND PROCEDURE","content":"\u003cp\u003eThis study was used paired t-test to compare the pre \u0026ndash; test and post \u0026ndash; test differences within each group and Independent t \u0026ndash; test to compare the post \u0026ndash; test results between two groups with a significance level of p \u0026le; 0.05. The study designed for total of 12 weeks duration (Total of 36 sessions) Group \u0026ndash; I (LIIT with Resistance training) adopted the training interventions thrice in a week lasting 40 \u0026ndash; 45 minutes, including the warm \u0026ndash; up and warming down part. The study important to focus on the training of LIIT with resistance and LIIT with Yoga to work on the selected variables of BMI, and weight loss. The interventions includes the incline walking, outdoor walking and other exercise as a warm part and it will eventually increase the pace and intensity during the training. Before start the intervention both the groups (G\u003csub\u003e1\u003c/sub\u003e, G\u003csub\u003e2\u003c/sub\u003e) were measured on their selected variables and record the data as a pre \u0026ndash; test after 12 weeks of intervention both the groups tested and recorded the data as a post test. The extracted measures of pre \u0026ndash; test and post \u0026ndash; test interventions result were compared with t \u0026ndash; test to evaluate the effect of this training results were present in this study.\u0026nbsp;\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eA. \u0026nbsp; \u0026nbsp; \u0026nbsp;BODY MASS INDEX (BMI)\u003c/strong\u003e\u003c/p\u003e\n\u003cp\u003eBMI was evaluated by using the BMI metric system formula.BMI \u0026ndash; Body Mass Index is a commonly used measure to assess the body weight relative to height. It helps to categorize the individuals into different weight status groups to determine if they are under weight, normal weight, overweight or obese (WHO, 2020).\u0026nbsp;\u003c/p\u003e\n\u003cp\u003e\u0026nbsp;The BMI formula is,\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eBMI = Weight (kg) / Height (M)\u003c/strong\u003e\u003c/p\u003e\n\u003cp\u003eBMI categories according to the Who classification underweight = \u0026le; 18.5, Normal weight = 18.5 \u0026ndash; 24.9, Over weight = 25 \u0026ndash; 29.9, Obesity (Class I) = 30 \u0026ndash; 34.9, Obesity (Class II) = 35 \u0026ndash; 39.9, Obesity (Class \u0026ndash; III) = \u0026ge;40.\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eA. \u0026nbsp; \u0026nbsp; \u0026nbsp;BODY COMPOSITION MEASURES :-\u003c/strong\u003e\u003c/p\u003e\n\u003cp\u003eIn this study was used to evaluate BMI the metric system formula, Body fat percentage by using the skin fold caliper and the Muscle Mass evaluated by using BIA (Bio Electrical Impedance Analysis) as a total of three measures taken to assessed the physical fitness level were conducted both prior and after the intervention among the Group \u0026ndash; I LIIT with Resistance and Group \u0026ndash; II LIIT with yoga. A recovery interval of ten minutes was allotted between each of three assessments resulting in a cumulative duration of 60 Minutes for entire testing procedure.\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eB. \u0026nbsp; \u0026nbsp; \u0026nbsp;BODY FAT PERCENTAGE :-\u003c/strong\u003e\u003c/p\u003e\n\u003cp\u003eBody fat percentage assessed by using the skin fold caliper on the common sites (i.e.) Triceps, Abdomen, Thigh and Suprailiac. Caliper to measure the thickness by skin folds at different body sites (Jackson \u0026amp; Pollack et.al 1978). Body fat percentage formula for Skin Fold Caliper method for women (Jack \u0026amp; Pollack, 1980)\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eBF% = 1.097 \u0026ndash; (0.00046971 X sum of skin folds) + (0.00000056 X Sum of Skinfolds\u003csup\u003e2\u003c/sup\u003e) \u0026ndash; (0.00012828 X Age)\u003c/strong\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eC. \u0026nbsp; \u0026nbsp;MUSCLE MASS PERCENTAGE :-\u003c/strong\u003e\u003c/p\u003e\n\u003cp\u003eThe Muscle Mass percentage measured via BIA (Bio electrical Impedance Analysis). BIA uses electrical currents to estimate the body mass percentage (Kyle et.al 2004).\u003c/p\u003e"},{"header":"VI. STATISTICAL ANALYSIS","content":"\u003cp\u003eA body composition (BMI, Body fat percentage, Muscle Mass Percentage) was conducted by SPSS \u0026ndash; R software, suggest that requisite sample size of fewer than 15 participants was calculated to attain with a significance level of α\u0026thinsp;=\u0026thinsp;0.05. Descriptive statistics are used to analysis the mean, standard deviation (SD) and range for all pre-test and post \u0026ndash; test variables. In spite that the limited sample size in each subgroup evaluated by inferential statistics to make the comparison of pre test data to check the baseline equivalence and the normal distribution used in this study so the independent samples t- test was computed. The determination of statistical significance was established at α\u0026thinsp;=\u0026thinsp;0.05 and all the analyses were conducted utilizing a two tailed approach to testing the deviations in both directions (Higher to Lower).\u003c/p\u003e"},{"header":"VII. RESULTS","content":"\u003cdiv class=\"BlockQuote\"\u003e\n \u003cp\u003eDescriptive statistics are reported as the mean alongside the standard deviation (\u0026plusmn;\u0026thinsp;SD).\u003c/p\u003e\n\u003c/div\u003e\n\u003cp\u003e\u003cstrong\u003eTABLE - II\u0026nbsp;\u003c/strong\u003eDescriptive statistics of selected body composition test.\u003c/p\u003e\n\u003cdiv class=\"gridtable\"\u003e\n \u003ctable id=\"Tabb\" border=\"1\"\u003e\n \u003cthead\u003e\n \u003ctr\u003e\n \u003cth align=\"left\"\u003e\n \u003cp\u003eParameter\u003c/p\u003e\n \u003c/th\u003e\n \u003cth align=\"left\"\u003e\n \u003cp\u003eGroup A (LIIT\u0026thinsp;+\u0026thinsp;Resistance) Pre-Test\u003c/p\u003e\n \u003c/th\u003e\n \u003cth align=\"left\"\u003e\n \u003cp\u003eGroup A Post-Test\u003c/p\u003e\n \u003c/th\u003e\n \u003cth align=\"left\"\u003e\n \u003cp\u003eGroup B (LIIT\u0026thinsp;+\u0026thinsp;Yoga) Pre-Test\u003c/p\u003e\n \u003c/th\u003e\n \u003cth align=\"left\"\u003e\n \u003cp\u003eGroup B Post-Test\u003c/p\u003e\n \u003c/th\u003e\n \u003cth align=\"left\"\u003e\n \u003cp\u003et-value\u003c/p\u003e\n \u003c/th\u003e\n \u003cth align=\"left\"\u003e\n \u003cp\u003ep-value\u003c/p\u003e\n \u003c/th\u003e\n \u003c/tr\u003e\n \u003c/thead\u003e\n \u003ctbody\u003e\n \u003ctr\u003e\n \u003ctd align=\"left\"\u003e\n \u003cp\u003e\u003cstrong\u003eBMI (kg/m\u0026sup2;)\u003c/strong\u003e\u003c/p\u003e\n \u003c/td\u003e\n \u003ctd align=\"char\"\u003e\n \u003cp\u003e29.5\u0026thinsp;\u0026plusmn;\u0026thinsp;2.1 (26.1\u0026ndash;33.2)\u003c/p\u003e\n \u003c/td\u003e\n \u003ctd align=\"char\"\u003e\n \u003cp\u003e27.1\u0026thinsp;\u0026plusmn;\u0026thinsp;2.0 (24.0\u0026ndash;31.0)\u003c/p\u003e\n \u003c/td\u003e\n \u003ctd align=\"char\"\u003e\n \u003cp\u003e29.2\u0026thinsp;\u0026plusmn;\u0026thinsp;2.0 (25.9\u0026ndash;32.8)\u003c/p\u003e\n \u003c/td\u003e\n \u003ctd align=\"char\"\u003e\n \u003cp\u003e28.3\u0026thinsp;\u0026plusmn;\u0026thinsp;1.8 (25.5\u0026ndash;31.5)\u003c/p\u003e\n \u003c/td\u003e\n \u003ctd align=\"char\"\u003e\n \u003cp\u003e2.34\u003c/p\u003e\n \u003c/td\u003e\n \u003ctd align=\"char\"\u003e\n \u003cp\u003e0.02*\u003c/p\u003e\n \u003c/td\u003e\n \u003c/tr\u003e\n \u003ctr\u003e\n \u003ctd align=\"left\"\u003e\n \u003cp\u003e\u003cstrong\u003eBody Fat (%)\u003c/strong\u003e\u003c/p\u003e\n \u003c/td\u003e\n \u003ctd align=\"char\"\u003e\n \u003cp\u003e35.8\u0026thinsp;\u0026plusmn;\u0026thinsp;3.2 (30.5\u0026ndash;40.9)\u003c/p\u003e\n \u003c/td\u003e\n \u003ctd align=\"char\"\u003e\n \u003cp\u003e31.2\u0026thinsp;\u0026plusmn;\u0026thinsp;2.8 (27.0\u0026ndash;36.1)\u003c/p\u003e\n \u003c/td\u003e\n \u003ctd align=\"char\"\u003e\n \u003cp\u003e35.5\u0026thinsp;\u0026plusmn;\u0026thinsp;3.1 (30.2\u0026ndash; 40.3)\u003c/p\u003e\n \u003c/td\u003e\n \u003ctd align=\"char\"\u003e\n \u003cp\u003e33.5\u0026thinsp;\u0026plusmn;\u0026thinsp;2.9 (29.1\u0026ndash;38.5)\u003c/p\u003e\n \u003c/td\u003e\n \u003ctd align=\"char\"\u003e\n \u003cp\u003e2.10\u003c/p\u003e\n \u003c/td\u003e\n \u003ctd align=\"char\"\u003e\n \u003cp\u003e0.04*\u003c/p\u003e\n \u003c/td\u003e\n \u003c/tr\u003e\n \u003ctr\u003e\n \u003ctd align=\"left\"\u003e\n \u003cp\u003e\u003cstrong\u003eMuscle Mass (%)\u003c/strong\u003e\u003c/p\u003e\n \u003c/td\u003e\n \u003ctd align=\"char\"\u003e\n \u003cp\u003e26.5\u0026thinsp;\u0026plusmn;\u0026thinsp;2.0 (23.0\u0026ndash;30.0)\u003c/p\u003e\n \u003c/td\u003e\n \u003ctd align=\"char\"\u003e\n \u003cp\u003e29.4\u0026thinsp;\u0026plusmn;\u0026thinsp;2.1 (25.5\u0026ndash;32.8)\u003c/p\u003e\n \u003c/td\u003e\n \u003ctd align=\"char\"\u003e\n \u003cp\u003e26.3\u0026thinsp;\u0026plusmn;\u0026thinsp;1.9 (22.8\u0026ndash; 29.7)\u003c/p\u003e\n \u003c/td\u003e\n \u003ctd align=\"char\"\u003e\n \u003cp\u003e27.5\u0026thinsp;\u0026plusmn;\u0026thinsp;2.0 (23.9\u0026ndash;30.8)\u003c/p\u003e\n \u003c/td\u003e\n \u003ctd align=\"char\"\u003e\n \u003cp\u003e2.75\u003c/p\u003e\n \u003c/td\u003e\n \u003ctd align=\"char\"\u003e\n \u003cp\u003e0.01*\u003c/p\u003e\n \u003c/td\u003e\n \u003c/tr\u003e\n \u003c/tbody\u003e\n \u003c/table\u003e\n\u003c/div\u003e\n\u003cp\u003e\u003cbr\u003e\u003c/p\u003e\n\u003cp\u003eTable \u0026ndash; II presents the result of pre and post test scores on BMI, Body fat, Muscle Mass for two groups. Group \u0026ndash; I (LIIT with Resistance training) and the Group \u0026ndash; II (LIIT with Yoga). The BMI of participants in group A (LIIT with Resistance) significally decreased from 29.5\u0026thinsp;\u0026plusmn;\u0026thinsp;2.1 kg/m\u003csup\u003e2\u003c/sup\u003e to 27.1\u0026thinsp;\u0026plusmn;\u0026thinsp;2.0 kg /m\u003csup\u003e2\u003c/sup\u003e. While Group B (LIIT with Yoga) showed a lesser reduction from 29.2\u0026thinsp;\u0026plusmn;\u0026thinsp;2.0 kg/m\u003csup\u003e2\u003c/sup\u003e to 28.3\u0026thinsp;\u0026plusmn;\u0026thinsp;1.8 kg/m\u003csup\u003e2\u003c/sup\u003e. The between group comparison revealed a statistically significant difference (t\u0026thinsp;=\u0026thinsp;2.34, p\u0026thinsp;=\u0026thinsp;0.02) with suggesting that LIIT\u0026thinsp;+\u0026thinsp;Resistance training was more effective in reducing BMI compared to LIIT\u0026thinsp;+\u0026thinsp;Yoga. Body fat percentage reduction participants in group A exhibited a significant reduction in Body Fat percentage from 35.8\u0026thinsp;\u0026plusmn;\u0026thinsp;3.2% to 31.2\u0026thinsp;\u0026plusmn;\u0026thinsp;2.8%, while group B showed a decrease from 35.5\u0026thinsp;\u0026plusmn;\u0026thinsp;3.1% to 33.5\u0026thinsp;\u0026plusmn;\u0026thinsp;2.9%. The difference between the two groups was statically significant (t\u0026thinsp;=\u0026thinsp;2.10, p\u0026thinsp;=\u0026thinsp;0.04), with these results indicate that LIIT\u0026thinsp;+\u0026thinsp;Resistance training led to a greater reduction in body fat percentage compared to LIIT\u0026thinsp;+\u0026thinsp;yoga. Muscle Mass percentage significally increased in Group A from 26.5\u0026thinsp;\u0026plusmn;\u0026thinsp;2.0% to 29.4\u0026thinsp;\u0026plusmn;\u0026thinsp;2.1%, while in Group B it improved from 26.3\u0026thinsp;\u0026plusmn;\u0026thinsp;1.9% to 27.5\u0026thinsp;\u0026plusmn;\u0026thinsp;2.0%. The between group comparison yielded a statistically significant difference (t\u0026thinsp;=\u0026thinsp;2.75; p\u0026thinsp;=\u0026thinsp;0.01) with a moderate to high. This suggests that LIIT with Resistance Training was more effective in increasing the Muscle mass Percentage compared to LIIT with Yoga.\u003c/p\u003e\n\u003cp\u003eThe bar diagram shows the differentiation among the Group I and the Group II with each bar representing a selected Body composition variables followed by p \u0026ndash; Values for the post test values.\u003c/p\u003e"},{"header":"VIII. DISCUSSION","content":"\u003cp\u003e\u003cdiv class=\"BlockQuote\"\u003e\u003cp\u003eThe present study compared the effects of Low intensity interval Training (LIIT) with resistance and Low intensity Interval Training (LIIT) with yoga on BMI, Body fat Percentage and muscle mass percentage among corpulent women students. The statistical analyses supported by the bar chart provide insights in to the relative effectiveness of that intervention.\u003c/p\u003e\u003cp\u003eThe result indicates that both the intervention groups experienced a reduction in BMI, but Group A compared to Group B the effect size for BMI reduction were moderate. Suggesting that resistance training plays a crucial role in reduction in Group A can be attributed to the metabolic demands of resistance training, which enhances lean muscle mass and increasing resting energy expenditure (REE) even after exercise.\u003c/p\u003e\u003cp\u003eThese findings align with previous studies that indicate resistance training in combination with aerobic exercise is more effective in reducing BMI and improving Body Composition than Yoga alone (Willies et.at. 2012). Yoga although beneficial for flexibility, Stress Reduction and core strength might not have elicited the same level of metabolic impact for significant BMI reduction.\u003c/p\u003e\u003cp\u003eImpact on Body fat percentage both groups exhibited a decline in body fat percentage with Group A showing more substantial reduction compared to Group B. The conclusion that resistance training is more effective in reducing fat mass compared to yoga. These outcomes can be explained by the post \u0026ndash; exercise oxygen consumption (EPOC) effect of resistance training, which leads to prolonged calorie burning after workouts. Resistance training calorie burning after workouts. Resistance training also enhances insulin sensitivity and fat oxidation, contributing to greater fat loss (Westcott, 2012). In contrast yoga despite its effects on stress reduction and hormone balance may not generate the same level of energy expenditure and fat metabolism on resistance based LIIT workouts.\u003c/p\u003e\u003cp\u003eEffects on muscle mass percentage one of the most significant findings of this study and this study proven that increase in Muscle mass percentage where Group A demonstrated greater improvements compared to Group B. The effect size was moderate to high including a meaningful difference between the groups. Resistance Training in well documented for its role in hypertrophy and strength development through progressive over load, leading to increased muscle protein synthesis (MPS) (Schoenfeld et.al. 2017). The muscle mass gains observed in Group A suggest that even low intensity resistance training can yield substantial improvements in lean body mass.\u003c/p\u003e\u003cp\u003eResistance training should be prioritized in weight management programs to enhance fat loss while preserving or increasing muscle mass. Yoga can still be incorporated as a supplementary modality to improve flexibility, Stress reduction and mental well being but may not be as effective as resistance training for body composition changes. A combination of both modalities (LIIT\u0026thinsp;+\u0026thinsp;Resistance\u0026thinsp;+\u0026thinsp;Yoga) may provide holistic benefits: optimizing metabolic, Muscles and mental health outcomes.\u003c/p\u003e\u003c/div\u003e\u003c/p\u003e"},{"header":"IX. CONCLUSION","content":"\u003cp\u003e\u003cdiv class=\"BlockQuote\"\u003e\u003cp\u003eThe analysis concludes that clearly demonstrate that LIIT combined with Resistance training produced superior results in improving body composition compared to LIIT combined with yoga. BMI, Body fat percentage and muscle mass demonstrate substantial responsiveness to group differences with large effect size suggesting that group based training is particularly effective for enhancing these attributes. This highlights the potential of structured training programs to improve the Body Compositions. Low intensity interval Training is superior in reducing BMI and Body fat while increasing muscle mass. Low intensity with yoga provides sustainable fitness benefits and flexibility improvements. Both methods are effective resistance training delivers faster results. These findings highlight the importance of resistance training in optimizing body composition and suggest that it should be a priority in weight management programs for women.\u003c/p\u003e\u003c/div\u003e\u003c/p\u003e"},{"header":"Declarations","content":"\u003ch2\u003eETHICAL CLEARANCE\u003c/h2\u003e\n\u003cp\u003eThis Study Was Officially Permitted by The Institutional Human Ethical Committee and received the clearance report of Avinashilingam Institute for Home Science and Higher Education for Women (Deemed to be University).\u003c/p\u003e\n\u003ch2\u003eAuthor Contribution\u003c/h2\u003e\n\u003cp\u003eK.Mythily Krishnan\u0026ndash; Methodology, Data collection, Analysis and Interpretative the results, writing the original draft and reviews\u0026nbsp;\u003c/p\u003e\n\u003cp\u003eDr. P. Vanithamani, Head and Associate Professor \u0026ndash; Supervision, validation and editing.(All the authors read and approved the final manuscript.)\u003c/p\u003e\n\u003ch2\u003eAcknowledgement\u003c/h2\u003e\n\u003cp\u003eThe author acknowledges the study volunteer participants as well as acknowledges the field work expertise and professional mentors.\u003c/p\u003e\n\u003ch2\u003eData Availability\u003c/h2\u003e\n\u003cp\u003eData is provided within the manuscript or supplementary information files\u003c/p\u003e"},{"header":"References","content":"\u003col\u003e\u003cli\u003e\u003cspan\u003eMomma H, Kawakami R, Honda T, Sawada SS. (2022). Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: a systematic review and meta-analysis of cohort studies. Br J Sports Med.\u003c/span\u003e\u003c/li\u003e\u003cli\u003e\u003cspan\u003eFisher JP, Steele J, Gentil P, Giessing J, Westcott WL. (2017). 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Int J Holist Health. 2020;27(2):75\u0026ndash;88.\u003c/span\u003e\u003c/li\u003e\u003c/ol\u003e"}],"fulltextSource":"","fullText":"","funders":[],"hasAdminPriorityOnWorkflow":false,"hasManuscriptDocX":false,"hasOptedInToPreprint":true,"hasPassedJournalQc":"","hasAnyPriority":true,"hideJournal":true,"highlight":"","institution":"","isAcceptedByJournal":false,"isAuthorSuppliedPdf":false,"isDeskRejected":"","isHiddenFromSearch":false,"isInQc":false,"isInWorkflow":false,"isPdf":false,"isPdfUpToDate":true,"isWithdrawnOrRetracted":false,"journal":{"display":true,"email":"[email protected]","identity":"researchsquare","isNatureJournal":false,"hasQc":true,"allowDirectSubmit":true,"externalIdentity":"","sideBox":"","snPcode":"","submissionUrl":"/submission","title":"Research Square","twitterHandle":"researchsquare","acdcEnabled":true,"dfaEnabled":false,"editorialSystem":"","reportingPortfolio":"","inReviewEnabled":false,"inReviewRevisionsEnabled":true},"keywords":"Obesity Control, LIIT with Resistance, LIIT with Yoga, Reducing BMI, training","lastPublishedDoi":"10.21203/rs.3.rs-7145294/v1","lastPublishedDoiUrl":"https://doi.org/10.21203/rs.3.rs-7145294/v1","license":{"name":"CC BY 4.0","url":"https://creativecommons.org/licenses/by/4.0/"},"manuscriptAbstract":"\u003cp\u003eThis Study examines the effect of LIIT with Resistance Training and LIIT with Yoga on BMI, Body fat Percentage and Muscle Mass among over weight students. It also seeks to provide valuable insights for health professionals and fitness enthusiasts in India.\u003c/p\u003e\u003cp\u003eA total of 30 Over weight female students each fifteen per group from PSG College of Technology, Coimbatore, India were selected with Specific sampling with BMI\u0026thinsp;\u0026gt;\u0026thinsp;25, Sedentary lifestyle, no metabolic disorders and randomly assigned to two groups: The LIIT with Resistance Training group (n1\u0026thinsp;=\u0026thinsp;15) and LIIT with Yoga (n2\u0026thinsp;=\u0026thinsp;15). Participants were selected by the age (18\u0026ndash;25 years). BMI (Body mass Index), Body fat percentage and muscle mass were measured before and after the intervention period of 12 weeks given a specific training on selected group by three sessions a week. Assessment conducted at week (0) pre test and week (12) post test. The impact of the training was analyzed by using the t- test to compare the BMI, Body fat percentage and Muscle Mass changes over 12 weeks.\u003c/p\u003e\u003cp\u003eThe findings demonstrate a impact of LIIT with resistance training produce faster and greater and significant reduction in BMI, Body fat Percentage (p\u0026thinsp;=\u0026thinsp;0.02; p\u0026thinsp;=\u0026thinsp;0.04) Muscle mass increase (p\u0026thinsp;=\u0026thinsp;0.01) confirms that the resistance training role in body re- composition LIIT with Yoga has a more gradual yet sustainable impact on BMI reduction is slower but steady moderate muscle Mass gain, indicating long \u0026ndash; term benefits.\u003c/p\u003e\u003cp\u003eThe study concludes that a significant positive impact of both methods shows effective. Specifically LIIT with Resistance Training is Superior in reducing the BMI and Body fat Percentage while increasing the Muscle mass and comparatively LIIT with Yoga provides sustainable fitness benefits and flexibility improvements. Both methods gave an effective through the training but the resistance training delivers faster results.\u003c/p\u003e","manuscriptTitle":"A Comparative Analysis of Low Intensity Interval training (LIIT) with Resistance Training (VS) Low Intensity Interval training with Yoga: A T- Test Evaluation of BMI, Body Fat Percentage and Muscle Mass among over weight female Students","msid":"","msnumber":"","nonDraftVersions":[{"code":1,"date":"2025-07-23 08:21:54","doi":"10.21203/rs.3.rs-7145294/v1","editorialEvents":[{"type":"communityComments","content":0}],"status":"published","journal":{"display":true,"email":"[email protected]","identity":"researchsquare","isNatureJournal":false,"hasQc":true,"allowDirectSubmit":true,"externalIdentity":"","sideBox":"","snPcode":"","submissionUrl":"/submission","title":"Research Square","twitterHandle":"researchsquare","acdcEnabled":true,"dfaEnabled":false,"editorialSystem":"","reportingPortfolio":"","inReviewEnabled":false,"inReviewRevisionsEnabled":true}}],"origin":"","ownerIdentity":"66f16da6-8d4d-4c0b-83f7-8bc59c62f439","owner":[],"postedDate":"July 23rd, 2025","published":true,"recentEditorialEvents":[],"rejectedJournal":[],"revision":"","amendment":"","status":"posted","subjectAreas":[],"tags":[],"updatedAt":"2025-08-04T09:23:50+00:00","versionOfRecord":[],"versionCreatedAt":"2025-07-23 08:21:54","video":"","vorDoi":"","vorDoiUrl":"","workflowStages":[]},"version":"v1","identity":"rs-7145294","journalConfig":"researchsquare"},"__N_SSP":true},"page":"/article/[identity]/[[...version]]","query":{"redirect":"/article/rs-7145294","identity":"rs-7145294","version":["v1"]},"buildId":"XKTyCvWXoU3ODBz1xrDgd","isFallback":false,"isExperimentalCompile":false,"dynamicIds":[84888],"gssp":true,"scriptLoader":[]}