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

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 (approximate to 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 (approximate to 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.

Dergi

JOURNAL OF SCIENCE IN SPORT AND EXERCISE

Yıl

2026

ISSN

2096-6709

eISSN

2662-1371

DOI

10.1007/s42978-025-00362-8

WoS UID

WOS:001690119400001