Exercise Nutrition and Body Composition

Height and Body Composition Measurements: Height measurements of the athletes participating in the study were made with a height scale with a precision of 0.01 mm. Body weight and body mass index measurements were determined with an INBODY 120 brand body fat analyzer.

Warm-up Protocol: participants performed the same warm-up protocol in all conditions, a general warm-up consisting of 10 min of full-body light stretching exercises (do Carmo et al. 2021).

Determination of Exercise Load and Intensity: In order to determine and follow the load and intensity of each exercise for 6 weeks, a Realtrack Seego brand pulse monitoring system (Spain) was used, which instantly records the maximum heart rate (HRmax) (beats/min), average HR (beats/min), and total calories burned (kcal) values, and the values were recorded by the researcher by watching them on the monitor.

Yoga Exercise Program: Each yoga session lasts 1.5 hours. The emphasis in yoga classes is on asana practice; all types of poses are included, including sitting, standing, balancing poses, kneeling, forward and backward bending, supine and prone positions and inversions. Classes always begin with a short body and breath scan and end with an 8-10 minute relaxation practice in Savasana (lying corpse pose). The scenarios for the sessions are prepared according to two valuable yoga books (Satyananda, 2002). Yoga trainings are performed by an expert trainer.

Pilates Exercise Program: The Pilates exercise program complied with the recommended amount of exercise for improving the health of the elderly, and the movements suitable for the elderly were selected from the work of Cathleen Murakami (Murakami, 2006). The Pilates exercise program included a five-minute warm-up exercise, and the order was as follows: breathing, 2 repetitions (repetitions); compression and release, 2 repetitions × 2 sets; supine spine, 2 repetitions × 2 sets; arm circles, 4 repetitions × 2 sets; knee-to-knee bending stretch, 2 repetitions × 2 sets; pelvic peel and hinge, 2 repetitions × 2 sets; arms crossed spine, 2 repetitions × 2 sets; and seated hip stretch, 2 repetitions. The main exercise was performed for 30 minutes in the following order: swim, 10 repetitions × 1 set; rolling and rolling, 3 repetitions × 2 sets; single leg circle, 5 repetitions × 2 sets. The cool-down exercise was performed in the same way as the warm-up exercise (Herman, 2008). Pilates training was performed by an expert trainer.

Nutritional Guidance: A personalized nutrition program was prepared for each participant by a dietician in a face-to-face meeting based on the individual's body analysis values (body fat, muscle mass, body water ratios), complete blood count results, lifestyle and eating habits, with daily calorie intake not below the Basal Metabolic Rate (BMR) and a protein value of at least 1.5 g/kg.