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Paper text:
the incidence of various adult diseases in young adults has increased because of the 
 decrease in physical activity as students aged between 18 and 24  years move from high school 
 to college1 , 2 . in general , the physical activity levels of females tend to be 
 lower than that of males3 .
numerous 
 factors contribute to adult diseases , but obesity caused by reduced physical activity is 
 regarded as one of the most important factors of the development of adult diseases4 , 5 . 

the 5 negative effects of obesity  disfigurement , discomfort , disability , disease , and 
 death  are also referred to as the 5-ds4 . 

therefore , proper management of body weight through regular physical activity that balances 
 the body composition , including body fat and skeletal muscle , is required to prevent various 
 adult diseases and maintain psychological well - being3,4,5 .
in particular , complex training is considered an effective exercise 
 program for improving both body composition and the cardiorespiratory system6,7,8 .
complex 
 of exercises for the development of reactive ability which is fulfilled in a background of 
 heightened excitability of the central nervous system , brought about by preliminary 
 fulfillment of exercise requiring great power9 . despite its growing popularity10 ,
the study of complex training is relatively limited . therefore , 
 the aim of this study was to examine the effects of complex training on body composition and 
 the cardiorespiratory system of female college students in an effort to provide fundamental 
 data for establishing a training program to improve the health of young adults , particularly 
 with respect to body composition and the cardiorespiratory system .
this study included 20 female college students from d university in d city who had not 
 participated in any particular sports in the last 3 months ( table 1table 1.general characteristics of the study subjects ( n=20)age ( yrs)height ( cm)weight ( kg)body fat ( % ) skeletal muscle ( kg)20.5  1.1163.1  2.355.4  1.39.6  1.220.5  1.6data are expressed as mean  sd . ) .
all the subjects were informed of the content and purpose of the experiment , 
 and written informed consent was obtained before beginning the study .
body composition was 
 examined , and an exercise tolerance test was performed twice , at the beginning and end of 
 the study . for estimation of body composition , weight ( kg ) ,
body fat percentage ( % ) , and 
 skeletal muscle mass ( kg ) were measured by using bioelectrical impedance analysis equipment 
 ( salus , bio - space , korea ) .
the subjects were instructed to fast for 4 hours , rest for 13 
 hours without exercise , and urinate ( 30  min before ) prior to the measurement .
exercise 
 tolerance was estimated by using the bruce protocol with an initial speed of 1.7 mph , which 
 was increased by 0.8 mph every 3  min , and gradient of 10% , which was increased by 2% every 
 3  min . maximum heart rate ( hrmax ) , maximum oxygen uptake ( vo2max ) , and 
 maximum ventilation ( vemax ) were estimated by using a breath - by - breath 
 respiration analysis assembly with a gas analyzer ( quark b2 , italy ) in the peak mode .
blood 
 pressure was measured every 2  min by using an automated blood pressure monitor ( tango , 
 suntech , usa ) .
electrocardiography was performed by using the ch 2000 system ( cambridge 
 heart , ma , usa ) during exercise .
the complex exercise program consisted of two parts , 
 aerobic exercise and weight training .
first , aerobic exercise ( walking and running ) was 
 implemented ( 30  min 5 times a week for 12 weeks ) according to the participants exercise 
 tolerance .
heart rate was recorded throughout the exercise by using a portable recordable hr 
 monitor ( polar electro , technogym , finland ) .
the exercise intensity was increased from 50% 
 hrmax in the first week of training to 70% hrmax at the end of 
 training .
second , weight training was implemented ( 40  min 5 times a week for 12 weeks ) with 
 60% of 1 repetition maximum ( rm ) , calculated by using kuramoto and payne s formula .
weight 
 training included lower back extension , shoulder press , rotary torso , abdominal , chest 
 press , leg curl , leg extension , and leg press .
differences between before and after the exercise program ( 12-week ) were calculated by using 
 a t - test .
all the experiments 
 were thoroughly reviewed and approved by the institutional review board of daegu 
 university .
the t - test results showed significant differences in body composition and cardiorespiratory 
 system between before and after the complex exercise program ( table 2table 2.pre- and post - exercise program weight , body fat , skeletal muscle , and 
 cardiorespiratory systemitemsprepostweight ( kg)55.4  1.349.5  1.1**body fat ( % ) 29.6  1.224.1  1.3**skeletal muscle
( kg)20.5  1.623.9  0.7*vo2max ( ml/[kgmin])28.3  1.433.8  0.4**hrmax ( beats / min)187.2  2.3193.5  2.5*vemax ( l / min)25.6  0.529.6  0.4*data are expressed as mean  sd .
significant differences ( * * p<0.01 , * p<0.05 ) 
 between before and after the complex exercise training program are indicated . ) . in detail , the subjects body weight decreased ( p<0.01 ) from 55.4  
 1.3  kg to 49.5  1.1  kg , body fat percentage decreased ( p<0.01 ) from 29.6%  1.2% to 
 24.1%  1.3% , and skeletal muscle mass increased ( p<0.05 ) from 20.5  1.6  kg to 23.9  
 0.7  kg .
vo2max increased ( p<0.01 ) from 28.3  1.4  ml/(kgmin ) to 33.8  
 0.4  ml/(kgmin ) , vemax increased ( p<0.05 ) from 25.6  0.5 l / min to 29.6  0.4 
 l / min , and hrmax increased ( p<0.05 ) from 187.2  2.3 beats / min to 193.5  2.5 
 beats / min .
significant differences ( * * p<0.01 , * p<0.05 ) 
 between before and after the complex exercise training program are indicated .
in today s society , strong emphasis is placed on physical appearance . in particular , 
 females tend to focus more on body shape , even resorting to unverified diet plans in the 
 hope of losing body fat and weight .
therefore , psychological and physical health problems 
 arise as a result of stress , anxiety , depression , menstrual irregularity , and unbalance of 
 body composition by the weakening of muscle functions , neuororegulation , and immune 
 system11,12,13,14,15,16 .
for this reason , prestigious sport and medical societies , 
 including the american college of sports medicine17 and the korean society for the study of obesity ( ksso)18 , suggest regular exercise ( 30 to 60  min , 3 
 to 5 times a week ) with moderate intensity ( 5060% of vo2max ) to balance body 
 composition , lose body fat while developing skeletal muscle , and maintain psychological 
 health . in this study , a 12-week complex exercise program that included aerobic and weight 

this result can be explained as follows : loss of body fat increases the 
 lipoclasis rate and the amount of fatty acid in the muscle , activating the -oxidation 
 process19 , and increased skeletal 
 muscle mass and basal metabolic rate by weight training are thought to burn more body 
 fat4 , 20 . in terms of improvement in the cardiorespiratory system , the 
 12-week complex exercise program increased vo2max and vemax at the 
 cellular level21,22,23 .
thus , circular breathing 
 capacity , oxygen transport ability , and capillary density would also be improved21,22,23 .
the results of this study are consistent 
 with those of previous studies that suggested a positive effect of aerobic and weight 
 training on body composition and the cardiorespiratory system4 , 20,21,22 . in conclusion
, although a regular complex exercise program consisting of aerobic and weight 
 training can not change the structure of the body and the respiratory system , 12 weeks of 
 regular participation in the complex exercise program can maintain or improve the 
 respiratory circulation function and strengthen the overall skeletal muscle , which in turn 
 burns body fat .
therefore , more - active development and application of this effective and 
 practical complex exercise program are needed .
specifically , exercise programs aimed at 
 people whose goal is to maintain their general mental and physical health should be 
 differentiated from those that focus on improvement of athletic performance .
in addition , 
 personalized exercise programs should be developed based on gender and lifestyle .
[ purpose ] the aim of this study was to examine the effects of a complex exercise program 
 on the body composition and cardiorespiratory system of female college students . [ subjects 
 and methods ] this study included 20 female college students who had not participated in 
 any particular sports in the last 3 months . 
 the complex exercise program consisted of two 
 parts , aerobic exercise and weight training . 
 first , aerobic exercise was implemented 
 ( 30  min 5 times a week for 12 weeks ) according to the participants exercise tolerance . 
 
 second , weight training was implemented ( 40  min 5 times a week for 12 weeks ) with 60% of 1 
 repetition maximum ( rm ) . [ results ] the t - test results showed significant differences in 
 body composition between the before and after the complex exercise program . 
 the subjects 
 body weights and body fat percentages were decreased , and their skeletal muscle masses 
 were increased . increased levels of maximal oxygen uptake ( vo2max ) , maximal 
 expiratory volume ( vemax ) , and maximal heart rate ( hrmax ) were also 
 observed . 
 [ conclusion ] in conclusion , the 12-week complex exercise program , including 
 aerobic and weight training , had positive effects on the body composition and 
 cardiorespiratory system of the female college students .