Özet:

Physical exercise benefits physical fitness from sedentary individuals to professional athletes. The aim of the study was to propose and verify the effect of a 12-month running training protocol on physical fitness in women. Eleven women participated in the program, with an average age of 29 ± 7.40 years. The training protocol occurred three times a week with functional, interval and continuous training sessions. Three evaluations were performed, at the beginning (t0), after six months (t1) and after twelve months (t2), evaluating: blood pressure, resting heart rate, weight, height, abdominal circumference, strength (60 ° / s) and isokinetic power (300 ° / s), run 400m and 2400m. For statistical analysis, the ANOVA was used for repeated measurements followed by the tukey post hoc, Cohen's d test was performed to verify the magnitude of the effect. A decrease in blood pressure (p=0.014), heart rate (p=0.001) and waist circumference (p=0.001) were observed in the first six months, and significant improvements in the horizontal jump (p=0.001), 400m run (p=0.001), 2400m run (p=0.001), flexor strength 60º and flexor power 300º. After the 12-month exercise program, there was a significant decrease in weight and BMI (p=0.001), and a significant increase in extensor power 300º. The proposed running training protocol promoted significant effects on women's physical fitness in the variables of muscle strength and power, cardiorespiratory capacity, and improvement of body composition.

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