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Background <p>Traditional folk dances serve not only as a form of cultural expression but also as a comprehensive physical activity that may enhance multiple components of physical fitness. This study investigated the physiological and physical effects of a 12-week folk-dance training program in young male individuals and examined whether integrating core exercises or applying a progressive training structure further improves performance outcomes.</p> Methods <p>Participants completed 12 weeks of training (6 days/week, 2 hours/day). The first 6 weeks followed a classical folk-dance method, whereas the second 6 weeks applied a series-based progressive overload model. Participants were randomly assigned to an experimental group (folk dance + core exercises) or a control group (folk dance only). Assessments were conducted at baseline, week 6, and week 12, including static and dynamic balance, flexibility, aerobic capacity (VO<sub>2</sub><sub>max</sub>, METS, heart rate), anaerobic power (Wingate), and lactate responses.</p> Results <p>The experimental group demonstrated greater improvements in static balance (27%–31%) compared with the control group (17%–27%). Dynamic balance improved similarly in both groups (≈14%–23%). Flexibility increased by 14.7% in the experimental group and 12.1% in the control group. VO<sub>2</sub><sub>max</sub> increased markedly in both groups, with improvements of 32.9% (control) and 30.9% (experimental), consistent with METS gains (33.3% vs. 34.2%). Anaerobic indicators, including peak power, mean power, and absolute power, showed significant time-dependent increases (≈6%–19%); however, core training did not confer additional benefits to anaerobic power. Overall, the combined program yielded superior gains in balance and flexibility, whereas the control group demonstrated slightly greater improvements in aerobic performance.</p> Conclusion <p>Twelve weeks of folk-dance training substantially improved balance, flexibility, aerobic fitness, and anaerobic capacity in young individuals. Implementing a progressive training structure produced more pronounced improvements in static balance and aerobic capacity than the classical method. Additionally, integrating core exercises enhances balance and flexibility, supporting their inclusion in comprehensive folk-dance training protocols. Folk dance, when systematically structured, may serve as an effective and multifaceted training modality for physical performance enhancement.</p>

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Effects of 12-Week Folk Dance and Core Exercises on Physical and Physiological Performance: A Study on Young Male Individuals

  • 期刊论文

  • 发表日期：

    2026年2月12日

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  • Ufuk Han Bağaçlı,
  • Yusuf Buzdağli,
  • Erdinç Şıktar

摘要

Background

Traditional folk dances serve not only as a form of cultural expression but also as a comprehensive physical activity that may enhance multiple components of physical fitness. This study investigated the physiological and physical effects of a 12-week folk-dance training program in young male individuals and examined whether integrating core exercises or applying a progressive training structure further improves performance outcomes.

Methods

Participants completed 12 weeks of training (6 days/week, 2 hours/day). The first 6 weeks followed a classical folk-dance method, whereas the second 6 weeks applied a series-based progressive overload model. Participants were randomly assigned to an experimental group (folk dance + core exercises) or a control group (folk dance only). Assessments were conducted at baseline, week 6, and week 12, including static and dynamic balance, flexibility, aerobic capacity (VO2max, METS, heart rate), anaerobic power (Wingate), and lactate responses.

Results

The experimental group demonstrated greater improvements in static balance (27%–31%) compared with the control group (17%–27%). Dynamic balance improved similarly in both groups (≈14%–23%). Flexibility increased by 14.7% in the experimental group and 12.1% in the control group. VO2max increased markedly in both groups, with improvements of 32.9% (control) and 30.9% (experimental), consistent with METS gains (33.3% vs. 34.2%). Anaerobic indicators, including peak power, mean power, and absolute power, showed significant time-dependent increases (≈6%–19%); however, core training did not confer additional benefits to anaerobic power. Overall, the combined program yielded superior gains in balance and flexibility, whereas the control group demonstrated slightly greater improvements in aerobic performance.

Conclusion

Twelve weeks of folk-dance training substantially improved balance, flexibility, aerobic fitness, and anaerobic capacity in young individuals. Implementing a progressive training structure produced more pronounced improvements in static balance and aerobic capacity than the classical method. Additionally, integrating core exercises enhances balance and flexibility, supporting their inclusion in comprehensive folk-dance training protocols. Folk dance, when systematically structured, may serve as an effective and multifaceted training modality for physical performance enhancement.