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Rewrite Misbah - Aerobic Activities

Paper type: Essay
Pages: 11 (2522 words)
Categories: Health And Fitness, Physical Fitness, Physical Fitness And Health
Downloads: 25
Views: 6


The main objective of this study is to see the effect of Moderate Aerobic Activities on the Resting Heart Rate (RHR). The word aerobic simply means “with oxygen” or “in the presence of oxygen.” Aerobic Activities train the lungs and circulatory system to deliver an adequate amount of oxygen quickly and with efficiency to each part of the body (Weil, R, 2017).

According to Bumgardner, W. (2018). The RHR is that the range of times the heart beats per minute whereas at complete rest the heart rate is associated with good health and is an indicator of good heart condition because the heart rate decreases as the heart becomes stronger with aerobics coaching.

Chaudhary, S. (2017) says, aerobic activities need to be utilized to form cardio-respiratory perseverance. High-impact aerobic activities are those during which associate degree adequate measure of element is accessible to meet the body’s needs. It is well documented that aerobic activities as well as running, strolling, paddling, swimming, cycling, element intense moving, running, track plant associate degreed to a point constant in nature the force of remaining burden will be effectively managed by dominant the pace for the execution of raised dimension for an all-encompassing amount.

In this day and age, expanded requests have steadily developed as an imperative part of recreational games among young people (Armstrong. R, 2015). There is no uncertainty that high-impact aerobics activities will create valuable impacts for any age aggregate giving the activity is explicit and suitable to the dimension of wellness of the person.

Whenever performed accurately, oxygen consuming movement would expand the dimension of wellness and improve wellbeing. It will likewise create more noteworthy vitality and lessen the danger of creating numerous sicknesses. Exercise makes requests on the body frameworks well beyond typical consistently exercises and, as result, the frameworks adjust anatomically and physiologically.

Logical proof demonstrates that aerobic activities provide individuals a wide range of physical, social and psychological well-being. A verifiable truth about high-impact practice is that it animates heart, lungs and all working gathering of muscles and delivers profitable changes in body and brain. Numerous studies indicate that positive physiological changes are controlled by oxygen consuming activities like aerobic activities (Shahana et al., 2010).

A considerable lot of the specialists located in the abovementioned, have examined that high impact exercise and aerobic activities are vital for the improvement of all physical wellness. By and by, constrained looks into were done in the region of how much aerobic activities are powerful for the improvement of cardiovascular perseverance. Subsequently, this examination analyzed viable oxygen consuming activities for the improvement of cardiovascular perseverance.

Moderate aerobic activities are characterized as – physical action done on a scale with respect to a person’s close to home limit, moderate-force physical action is generally 11-14 on a size of 1 to 20. Given below are a couple of instances of moderate aerobic activities:

  • ·Walking energetically (3 miles for each hour or quicker, yet not race-strolling)
  • ·Water heart stimulating exercise
  • ·Cycling
  • ·Tennis (copies)
  • ·Ballroom moving
  • ·General planting

Literature Review

Available expertise and scientific evidence show that regular aerobic activities are associated with many health benefits for all of us. These benefits include a large vary of physical, social and mental health benefits. Aerobic activities are positively related to life style changes including improved diet and reduced use of tobacco, alcohol and over the counter medicines, that successively helps cut back violence, enhances useful capability and promotes social interaction and integration among people as reported by Cutler, M. (2018). Cardiopulmonary exercise stimulates different body organs mainly to the heart, lungs and all the muscles and it also produces valuable changes in body and mind. Several positive physiological changes are determined by daily routine of aerobic activities (Waehner, P, 2016).

Aerobic activities are defined as an exercise of comparatively low intensity that depends totally on the aerobic energy-generating method. Aerobic means that “with oxygen”, and refers to to adequately meet energy demands throughout exercise via aerobic metabolism. Usually light to moderate intensity activities that square measure sufficiently supported by aerobic metabolism are often performed for extended periods of time and it refers to aerobic activities that need the consumption of considerably a lot of element than at rest and might be undertaken for a chronic length while not excessive fatigue (Goit, R., et al; 2016).

Johnson, B. (2017) classified aerobic activities into two types 1) muscle building. cardiopulmonary exercise, that uses element to stay massive muscle teams moving ceaselessly at intensity that, are often maintained for a minimum of twenty minutes 2) cardiopulmonary exercise uses many major muscle teams throughout the body, leading to larger demands on the vessel and metabolism systems to provide element to the operating muscles Cardiopulmonary exercise includes swimming, running, cycling, walking, jogging, and twine jumping and etc.

Sutar, (2016) led an examination on chose impact of aerobic activities on chosen physiological factors among school girls. For this examination vigorous exercise utilized huge muscle bunches musically and constantly and raises the pulse and relaxing for a supported period. Basic models incorporate strolling, running/running, swimming, paddling, stair climbing, bicycling, cross-country skiing, step and move practice classes, roller skating, and the more consistent types of tennis, racquet ball and squash. The age range of the subjects was between 18 to 20 years. The consented subjects were divided into two groups, which originally prepared for high-impact work out. The preparation aggregate experienced the preparation for five days in seven days for about two months and second one went about as control group to make changes for contrasts in the underlying methods and test the balanced posttest implies for noteworthy contrasts. The outcomes for the investigation revealed that oxygen consuming activity had a significant impact in the improvement of the physiological factors, for example, resting heart rate, breathe holding time, essential limit and respiratory rate.

Prakash S. (2011) led an investigation on the impact of changed vigorous preparing programs on large ladies working in IT organizations with the end goal of the examination. For this examination, the fat ladies were assembled into three in particular, control, floor high-impact and step vigorous exercise gathering. The gathered information on the cardio respiratory parameters preceding and following 12 weeks of shifted high impact exercise preparing were factually examined utilizing investigation of covariance (ANCOVA) and result indicated significant improvement because of changed vigorous activities, as where no huge improvement was found in resting heart rate.

D Johnson (2010) studied the result of an eight week water aerobics program on physiological effects of fifty four female participants aged eighteen to twenty five years. They were divided into management and experimental groups. The experimental group participated in a very progressive water aerobics program three times per week for eight weeks. The pre-test and post- test results were used to verify differences between the two groups. The results of the study indicated a major difference at 0.05 levels in resting vital sign between the two groups.

Pate RR & Kriska A (2008) studied the results of two coaching program on selected cardio-respiratory variables on female school students. The cardio tube-shaped structure reaction was measured by pulse rate. It was discovered that the heart rate and rate of respiration were decreased significantly.

Sunstein, C. R. (2008) investigated the result of stratified work-load on pressure level and vital sign of high and low cardio metabolic process fitness of scholars throughout and once exercise. Sixty students of 12th class participated in this study. A few vital variations were found at 0.05 level of confidence. It was determined that heart- rate response was a lot of valid as a sign of cardio-respiratory fitness than pressure level.

A healthy resting heart rate for adults is 60 to 80 beats per minute. Adults with a high level of fitness could have a resting heart rate below sixty and a few elite endurance athletes (such as marathon runners or skilled cyclists) have a resting heart rate below forty. An average adult resting heart rate varies between 60 to 100 beats per minute, however the upper value varies and is related to inflated health risks as well as metabolic syndrome, which all-cause mortality risk, in line with studies. The chance is most pronounced once the resting heart rate goes higher than ninety beats per minute. Resting heart rate varies by gender as females tend to own smaller hearts and lower blood volume and hemoglobin, therefore the heart must beat a lot to nourish the tissues. Average resting heart rate conjointly changes from throughout the lifetime, being abundant quicker in infants and speed into adulthood. The typical ranges conjointly amendment slightly as you age. Our resting heart rate could also be get affected by medications. Beta blockers and calcium could lower the resting heart rate below 60, whereas medications for asthma attack and depression raise the resting heart rate. Our resting heart rate can become lower as we improve our fitness. Vigorous cardiopulmonary exercise, like running or sport, has the foremost impact on lowering the resting heart rate. Moderate-intensity exercise like brisk walking has less impact.

The resting heart rate is lowered because the muscular tissue becomes stronger and is in a position to pump out additional blood per heartbeat. The body desires fewer heart beats to pump identical quantity of blood. If our muscular tissue is weak, it must beat additional times to pump identical quantity of blood. Whereas, increased resting heart rate could be due to many causes:

  • · Mental, emotional, or physical stress
  • · Dehydration
  • · Being sleep-deprived
  • · Developing a medical condition

Statement of the Problem

Standard physical movement, wellness, and exercise are fundamentally vital for health and wellbeing regardless of whether they take an interest in fiery exercise or some kind of moderate physical exercises. Additionally, working and personal satisfaction can be improved with some kind of physical exercise. Physical activity is characterized as real development delivered by the constriction of striated muscle that generously expands vitality use. This definition incorporates work out, which is arranged, organized, and dull physical movement went for improving keeping up physical wellness, sorted out games or amusements (football, ball), transport (strolling, cycling), word related physical activity(manual work, family tasks) and non-composed, recreational physical exercises.

Besides, nowadays, physical exercise is a non-pharmacological treatment of current and occupied way of life around the globe. Numerous investigations trust that standard physical movement can have quick medical advantages by decidedly influencing body parts and musculoskeletal improvement for some individuals. Actually in our nation the esteem and significance of activity has been known hypothetically not practically. Along these lines, it is vital for researcher to examine of compelling sort of moderate exercise for the improvement of cardiovascular performance.


There will be a significant difference of resting hear rate of the participants of experimental group and control group.

Research Objective

To look at the impacts of chosen aerobic activities on improving resting heart rate

Operational Definitions

Aerobics: Physical activities intended to increase cardiovascular proficiency.

Aerobics Activities: otherwise called “cardio” is a physical exercise of low to high force that depends essentially on the energy creating process.

Moderate Aerobic Activity: Cardio exercises, for example, running or swimming are of moderate power and require more energy (60% to 70%).

Resting Heart Rate: A normal grown-up resting heart rate is 60 to 100 bpm. A good resting heart rate for grown-ups is 60 to 80 bpm. Grown-ups with an abnormal state of wellness may have a resting heart rate below 60 and some athletes, (for example, long distance runners or expert cyclists) have a resting pulse under 40.


Study Design: For the present study pre-test and post-test randomized group design, which consists of one experimental group (n=50) and one control group (n=50) will be employed. Equal numbers of college girls will be randomly assigned to each group. One group will serve as the experimental group (Aerobic training group) on which intervention will be assigned and the second group will serve as the control group, which will not get involved in any intervention other than having support group.

Settings: Data will be collected from different Girls Colleges of Lahore namely Islam Pura Degree College, and APWA Degree College and Ayesha Degree College.

Duration of Study:

It will take 6 months for the study to complete after the approval of synopsis.

Sampling Technique:

The study population will be girl students of different colleges of Lahore. Only those students will be recruited who will be willing to participate in the study. After taking consent of the girl students, they will be randomly assigned to either experimental group or control group.

Sample Selection:

Inclusion Criteria:

College girls who never participated in any sport in the past, will be included to participate in the study.

Exclusion Criteria:

College girls who participated in any sport in the past, will be excluded.

Data Collection

Before the administration of aerobic training, the resting heart rate will be measured of consented participants of both the experimental group and control group to collect pre-test data. After the completion of eight weeks of aerobic exercises training again the same tests will be done to collect the post training data.

Outcome measurements

Aerobic training is the Independent Variable and Resting Heart Rate is the Dependent Variable. The main outcome measure is to record resting heart rate on daily basis in the morning for eight weeks other than pre-test and post-test measurements.

Sample Size:

Sample size would be determined through Yamane (1967) formula.


n = Sample Size

N = Total Population = 200

e = sampling error = 0.05

Sample Size = 100

50 in experimental group and 50 in control group


Armstrong, R. (2015). Endurance training and elite young athletes. – PubMed – NCBI. [online] Ncbi.nlm.nih.gov. Available at: [Accessed 17 Mar. 2019].

Bumgardner, W. (2018).  Resting Heart Rate and Physiological Changes [online] Very well Fit. Available at: [Accessed 18 Mar. 2019].

Chaudhary, S. (2017). The effects of aerobic versus resistance training on cardiovascular fitness in obese sedentary females. Retrieved from M. (2018). What Counts as Aerobic Exercise (aka Cardio) | Everyday Health. [online] EverydayHealth.com. Available at: [Accessed 18 Mar. 2019].

D Johnson (2010). Progressive water aerobics program and resting heart rate. – PubMed – NCBI. [online] Ncbi.nlm.nih.gov. Available at: [Accessed 17 Mar. 2019].

Goit, R., et al (2016). Moderate intensity exercise improves cardiac health. [online] The National Center for Biotechnology Information. Available at: [Accessed 18 Mar. 2019].

Johnson, B. (2017). Types of aerobic exercise and Benefit from activity. [online] Benefit from activity. Available at: [Accessed 18 Mar. 2019].

Pate RR, Kriska A. Physiological basis of the sex difference in cardiorespiratory endurance. Sports Med. 1984;1:87-98. doi: 10.2165/00007256-198401020-00001.

Prakash S. (2011). Influence of aerobic training on selected physical fitness variables of high school football players. Journal of Experimental Sciences, 2(8). Retrieved from

Sunstein, C. R. (2008). Improving decisions about health, wealth, and happiness. New Haven, CT, US: Yale University Press.

Sutar, Anuradha & Paldhikar, Sayli & Shikalgar, Nigar & Ghodey, Snehal. (2016). “Effect of aerobic exercises on primary dysmenorrhoea in college students”. IOSR Journal of Nursing and Health Science. 05. 20-24. 10.9790/1959-0505052024.

Waehner, P. (2016). 3 Sample Workout Schedules for a Complete Exercise Program. [online] Verywell Fit. Available at: [Accessed 18 Mar. 2019].

Weil, R. (2017). Aerobic Exercise: Examples and Benefits. [online] MedicineNet. Available at: [Accessed 18 Mar. 2019].

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Rewrite Misbah – Aerobic Activities. (2019, Nov 28). Retrieved from https://studymoose.com/rewrite-misbah-aerobic-activities-essay

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