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A study to effective use of aerobicexercises for body weight reduction in

overweight male

Presented By

Mohammad Ahsan

Department of Physical Education

Delhi College of Studies

Sahibabad, GZB (U.P.)

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Aerobic exercise also known as cardiovascular exercise it is anysustained, rhythmic activity that involves large muscle groups. Aerobic exercise

makes the lungs work harder as the bodys need for oxygen is increased.

INTRODUCTION

Weight is lost by creating a calorie deficit, burning more calories than

take in, so undertaking activities that burn large amounts of calories is an excellent

accompaniment to a calorie controlled diet to help shift those unwanted pounds.

For good cardiovascular fitness it is generally recommended to exercise 3

to 5 times a week and for 30-60 minutes, not including warming up at the start and

cooling down at the end.

Taking a few extra brisk walks can be enough to improve fitness andreceive the benefits of aerobic exercise, just as long as working hard enough that

heart rate is increased and breathing faster. Running, jogging, Jumping, stair

climbing are all good forms of aerobic exercise.

The real benefits of aerobic exercise come from constant movement.

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Waist-Hip-Ratio = waist circumference hip circumference

A more accurate reflection of body fat is given by the body mass index. The BMI

can be calculated easily from the following formula

BMI = [Weight in kg/Square of height in meters]

Waist-hip ratio orWaist-to-hip ratio (WHR) is the ratio of the circumference of

the waist to that of the hips. It is calculated by measuring the hip circumference at

its widest part and dividing that into the waist circumference (located just above theupper hip WHR of 0.7 for women and 0.9 for men have been shown to correlate

strongly with general health and fertility

Body Mass Index (BMI) : This is an adaptation of simple weighing which

attempts to take into account the subject's general body size by dividing the weight

by the height squared. This provides a slightly more accurate representation thansimply measuring raw weight, but still ignores many factors which can affect the

results, and is generally not accurate for many individuals

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In a review of several hundred weight loss studies, Dr. Wayne Miller and colleagues atThe George Washington University Medical Center looked at 493 studies carried out

between 1969 and 1994. Miller and his associates wanted to determine whether adding

aerobic exercise to a low-calorie diet accelerates weight loss. And what he found was

that diet and aerobic exercise provides only a very marginal benefit (in terms of weight

loss) when compared to diet alone.

The research team assigned a group of 91 obese women to one of four groups. Group

one followed a restricted calorie diet (1,200 - 1,300 calories per day), while group two

performed aerobic exercise for 45 minutes, five days each week.

LITRATURE REVIEWS

Research carried in the Journal of Applied Physiology also shows that aerobic exercise

has a minor effect on fat loss. A group of 24 obese men was assigned to either a low- orhigh-intensity exercise group for 12 weeks. The men were told to maintain their dietary

habits during the study.

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Subject : 10

Age : 20-25 years

Sex : male

Overweight adults-

BMI 25 - 29.9

WHR >0.9

METHODOLOGY

Before treatment the percentage of weight which denotes the

overweight was founded by using BMI. Then aerobic exercise program was

given and reduction of overweight is graded by using BMI. During

investigation the subjects are completely assessed using the assessment chartwhich includes the examination conforming the overweight.

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VARIABLES

INDEPENDENT VARIABLES

Aerobic exercise

DEPENDENT VARIABLES

Weighing machine

Body mass index

Waist-hip-ratio

MATERIALS USEDWeighing Machine

Measuring Tape

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EXERCISE MODE

Brisk walking (Maximum speed of walking)

Jogging

INTENSITY

60-80% OF MHR

DURATION

30MIN/session

FREQUENCY

3-5 Times/week

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DATA COLLECTION

Distribution of BMI of 10 subjects

MEAN VALUE =27.75 =26.73

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Distribution of WHR of 10 subjects

MEAN VALUE = 0.85 = 0.83

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At the end of the Study. It was found that level

of overweight is reduced significantly

RESULT

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It was concluded that use of aerobic exercise program

reduces the percentage of weight in the overweight patients.

Excess fat around the abdomen can also reduced through regular

aerobic exercises.

CONCLUSION

There's been enough research over the last 25 years to

convince almost anyone that aerobic exercise alone is not a veryeffective way to lose weight.

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Thanks