AEROBIC PHYSICAL EXERCISE  

 AEROBIC PHYSICAL EXERCISE

Introduction

Physical activities improve the ability of the body to use calories and preserve the muscle mass by decreasing body fats. It helps in achieving better fitness, health, and also performance. Evidence states that academic performance improves by increasing physical activity and fitness. (Ponzano,2018) As the lifestyle becomes more important with the increasing age, genetic constitution and environmental factors become the risk factors to osteoporotic fractures. Physical activity can prevent these fractures by increasing the skeletal strength, improving the muscle mass and balance, and thus reducing the risk of getting fractures. Studies have shown that physical activities prevent hip fractures during the postmenopausal stage in women.

Method and Results

physical assessment of a 26-year-old woman was occurred using two different approaches a direct method; cardiorespiratory fitness which included swimming, running, and walking. The aerobic exercise means with the oxygen the thus the woman’s heart rate and forced expiratory volume were measured after the exercise.

The woman was exposed to running and jogging for a duration of 20 to 30 minutes three times a week and afterward, the weight and body mass was measured. She was also exposed to walking daily for 150 minutes per week and the diastolic, systolic, and mean blood pressure were recorded. She does swimming for 20 minutes for a week’s heart rate and resting heart rate were recorded after the exercise. The following were the results that were obtained after the aerobic exercise.

Pre- and post-intervention physiological results

Discussion

Physical activities maintain the body height but are a long-term weight loss and reduce abdominal fatness thus serves as a pathway for improving health and decreases the risk associated with chronic diseases such as obesity. (Swift, 2018) Physical exercise raises the number of calories the body consumes as energy thus the burning off of calories during exercise contributes to weight loss.

Body mass index is the weight in kilograms over the height in meters square. The recommended body mass index for a female is between 18.5 to 24.9 over 30 indicate overweight resulting in obesity. Physical exercise reduces body weight thus affecting the body mass index. This is an important indicator of decreased obesity-related factors.

Body composition is of two different compartments the fat mass which is fat tissue in the body and secondly, the fat -free mass which comprises the muscles, organs, bones, and body fluids. Physical exercise improves the body composition by increases the use of calories thus decreasing the fat mass and increasing the muscle mass. Aerobic exercises reduce body fat and improve metabolic health and cardiovascular.

The resting heart rate is the number of periods the heartbeats per minute. It varies according to gender females have lower blood volume and hemoglobin thus the heart beats more regularly to nurture the tissues. The resting heart rate varies during the lifetime and is quicker in children and slower in adults. During physical activities, the resting heart rate is dropping because the heart muscle develops stronger and can supply more blood for every heartbeat. (Reimers,2018) A lower resting heart rate indicated better fitness and health but calcium and beta channel blockers can low the resting heart rate to under 60, other effects such as depression also asthma can raise the resting heart rate.

Systolic blood pressure is the level in which the pressure contracts the arteries in the heart muscle and is referred to as the top number while Diastolic blood pressure is the blood pressure when the heart muscle is between beats and is referred to as the bottom number. During physical activity the decreases the diastolic blood pressure this is because there is vasodilation of arteries during the exercise. Systolic blood pressure slightly rises but becoming more active can lower it, this is because during exercise the heart pumps blood faster and harder to supply oxygen to the muscles.

Blood pressure is the strength of the blood to impulse against the blood vessels. After exercise, the mean blood pressure drops for some seconds or minutes, following the exercise resistance can lead to occlude muscle mass and temporary shooting of blood pressure. (Kelley,2018) During exercise blood pressure increases but it is temporary, the quicker the blood pressure resume to normal contributes to a healthy life.

Forced expiratory volume is the volume of air in seconds after breathed out in the first second during force exhalation and maximal breathing in. During exercise, the tidal volume increases to add up the extra exhaled during force breathing out. Forced expiratory volume in second (FEV1) increases during exercise due to improved airflow in the respiratory system. The force expiratory volume (FVC) also increases due to increased airflow and the rate of breathing over time thus decreasing the FEV1/FVC ratio.

Aerobic capacity increased during physical exercise due to increased maximal oxygen intake, pulmonary ventilation increased as a result of increased the respiratory rate and tidal volume.

Conclusion

Physical activity supplies oxygen and nutrients to the tissue thus maintain the cardiovascular system by reducing the chances of getting a heart attack, stroke, and diabetes type 2. It improves muscle strength and maintains body weight. Physical activity also reduces the depression, anxiety, and arthritis pain that is related to disabilities. (Knips,2019)  The American heart association recommends moderate aerobic physical exercise to be performed for  150 minutes per week and vigorous activity for 75 minutes a week.

Reference

Kelley, G. A., & Kelley, K. S. (2018). Brief Report: Exercise and Blood Pressure in Older Adults—An Updated Look. International journal of hypertension, 2018.

Knips, L., Bergenthal, N., Streckmann, F., Monsef, I., Elter, T., & Skoetz, N. (2019). Aerobic physical exercise for adult patients with hematological malignancies. Cochrane Database of Systematic Reviews, (1)

Ponzano, M., Rodrigues, I. B., & Giangregorio, L. M. (2018). Physical activity for fall and fracture prevention. Current Treatment Options in Rheumatology, 4(3), 268-278

Reimers, A. K., Knapp, G., & Reimers, C. D. (2018). Effects of exercise on the resting heart rate: a systematic review and meta-analysis of interventional studies. Journal of clinical medicine, 7(12), 503.

Swift, D. L., McGee, J. E., Earnest, C. P., Carlisle, E., Nygard, M., & Johannsen, N. M. (2018). The effects of exercise and physical activity on weight loss and maintenance. Progress in cardiovascular diseases, 61(2), 206-213.