Step-Aerobics Versus Core Exercise for Non-HDL Cholesterol Reduction in Sedentary/Obesity Women

Exercise Protocol Total Session Duration: 60 minutes Session Structure: Warm-up Phase (10 minutes) Low-intensity aerobic movements designed to slowly raise heart rate and prepare the cardiovascular system for more vigorous exercise. This phase consisted of: • Low stepping movements • Arm circles • Dynamic stretching exercises Main Exercise Phase (40 minutes) Aerobic-step exercise routines performed on adjustable step platforms. The protocol included: • Step Height: Individualized according to participant fitness level and progressed incrementally during the intervention • Exercise Components: • Simple step-ups • Lateral steps • Knee lifts • Complex choreographed movement patterns incorporating both lower and upper body movements • Music: Suitable tempo music was used to help maintain rhythm and motivation Cool-down Phase (10 minutes) Progressive decrease in exercise intensity coupled with: • Stretching exercises • Heart rate recovery period • Breathing exercises

Exercise Protocol Total Session Duration: 60 minutes Session Structure: Warm-up Phase (10 minutes) Simple aerobic movements with focus on core engagement and spinal mobility. This phase involved: • Marching in place • Slow torso rotations • Preparatory core engagement exercises Main Exercise Phase (40 minutes) Strength and stability exercises targeting the core and integrating aerobic movements. The protocol included: • Planks (various variations) • Modified crunches • Bridge exercises • Stability ball exercises • Pilates-inspired movements • Functional core strengthening exercises • Aerobic Element: Continuous movement patterns and circuit-style training to keep heart rate within the desired zone Cool-down Phase (10 minutes) Progressive decrease in exercise intensity coupled with: • Stretching exercises (particularly core and lower back) • Heart rate recovery period • Breathing exercises and relaxation techniques