KOLEHIYO NG SUBIC

SUBIC, ZAMBALES

KOLEHIYO NG SUBIC, ZAMBALES

Business Education

Bachelor of Science in Business Administration

Major in Operation Management

The Physical Benefits of Aerobics Exercises

A Research Paper

Presented to

Sir. Bernardo Delos Santos

By:

Lladones, Jenny Rose

October 20, 2020

1to11page
 KOLEHIYO NG SUBIC
SUBIC, ZAMBALES

TABLE OF CONTENT

Title page
……………………………………………………………………………….. 1

Abstract ……………………………………………………………………………….. 3

Introduction …………………………………………………………………………………. 4

Background of the study ……………………………………………………………………. 5-7

Methodology ……………………………………………………………………………….. 8

Results ……………………………………………………………………………….. 9

Conclusion . ……………………………………………………………………………10

Reference ……………………………………………………………………………….. 11

2to11page
 KOLEHIYO NG SUBIC
SUBIC, ZAMBALES

ABSTRACT:

Regular Physical activity and exercise can help you stay healthy, energetic and independent as you get older.

Exercise plays a vital role in preventing health diseases and stroke. The health benefits of doing regular Exercise

have been shown in many studies. Regular exercise makes the heart stronger and the lungs fitter, enabling the

cardiovascular system to deliver more oxygen to the body with every heartbeat and the pulmonary system to

increase the maximum amount of oxygen that the lungs can take in. Exercise lowers blood pressure, slightly

decreases the levels of total and low-density lipoprotein (LDL) cholesterol (the bad cholesterol), and increases the

level of high-density lipoprotein (HDL) cholesterol (the good cholesterol). These helpful effects decrease the risk of

heart attack, stroke, and coronary artery disease. In addition, colon cancer and some forms of diabetes are

less likely to occur in people who exercise regularly Exercise makes muscles stronger, allowing people to do

tasks that they otherwise might not be able to do or to do them more easily. Every physical task requires

muscle strength and some degree of range of motion in joints. Regular exercise can improve both of these

qualities. Exercise stretches muscles and joints, which in turn can increase flexibility and help prevent

injuries. Exercise may also improve balance by increasing strength of the tissues around joints and throughout

the body, thus helping to prevent falls. Weight-bearing exercise, such as brisk walking and weight training,

strengthens bones and helps prevent osteoporosis.

This paper reviews the evidence of the benefits of exercise for all the body systems. Physical activity and exercise

can reduce stress and anxiety, boost happy chemicals, improve self-confidence, increase the brain power, sharpen

the memory and increase our muscles and bones strength. It also helps in preventing and reducing heart disease,

obesity, blood sugar fluctuations, cardiovascular diseases and Cancer.

3to11page
 KOLEHIYO NG SUBIC
SUBIC, ZAMBALES

INTRODUCTION:

Physical exercise is one of the most effective methods to help prevent cardiovascular (CV) disease and to

promote CV health. Aerobic and anaerobic exercises are two types of exercise that differ based on the intensity,

interval and types of muscle fibers incorporated. In this article, we aim to further elaborate on these two

categories of physical exercise and to help decipher which provides the most effective means of promoting CV

health.

Aerobic exercise is considered by most experts to be the single most important component of fitness. Studies have

shown that people who do regular continuous exercise will live longer, have a greater work capacity, and will

decrease their risk of coronary artery disease, cancer and diabetes. 

Aerobic fitness can be defined as the ability of the body’s cardiovascular and muscular systems to provide the

necessary energy to sustain activity that uses the large muscle groups over an extended period of time. To reach

aerobic fitness, a person must engage in continuous activity like jogging, walking, cycling, stair climbing, rowing, or

swimming at an intensity level you can maintain for at least 30 minutes, three to seven days per week.

For individuals just starting their exercise program, remember to start slow and gradually increase intensity and

duration. Beginning exercisers can start with 15-20 minutes of a low intensity activity, like easy walking, three

times per week.

As your fitness level increases, first increase the duration and then the intensity of your workouts. (Bruce Rife)

Here are some of the many benefits of aerobic exercise:

 Increases the efficiency of respiration

 Improves blood volume, distribution, and delivery to muscles
 Improves cardiovascular efficiency
 Increases the stroke volume, or the amount of blood pumped from the ventricle during each contraction
of the heart
 Increases cardiac output, or the volume of blood pumped by the heart each minute
 Decreases resting heart rate
 Improves the condition and efficiency of breathing muscles
 Improves the efficiency of movement
 Improves the body’s ability to use fat as an energy source
 Improves body composition by decreasing body fat
 Strengthens muscles
 Strengthens ligaments, tendons and bones
 Helps decrease the risk of developing coronary artery disease, cancer and diabetes
 Helps decrease anxiety and stress

4to11page
 KOLEHIYO NG SUBIC
SUBIC, ZAMBALES

BACKGROUND OF THE STUDY:

The word ‘Aerobic’ as it relates to a form of exercise, improves the efficiency of the body’s

cardiovascular system in absorbing and transporting oxygen. Researchers consistently recommend that

regular physical activity along with healthy eating habits is the most efficient way to remain healthy.

Based on what we are studying in this course, we all know that many diseases in our country are on the

rise such as Cancer, Heart disease, Diabetes, and Alzheimer’s. In the United States, insufficient exercise

is an important contributor to such diseases that are a leading cause of death. Less than 25% of the U.S.

population gets the exercise that is needed.

I would like to focus on an aspect in this paper that is one of the effective ways to control the onset

of these diseases. Aerobics is a system of exercise that was first put together by a physician called Dr.

Kenneth H. Cooper in San Antonio Air Force hospital in Texas. Dr. Cooper published a book on this

exercise system. Shortly after, Jackie Sorenson developed a series of dance routines known as the

aerobic dance. This exercise routine was liked by the masses and in a very short span became very

popular. People all around the world also enjoy this exercise routine. I believe that Aerobic activity is a

convenient form of exercise to maintain a healthy body.

Aerobic exercise involves the repeated movement of the muscles in the arms, and legs. Simple

activities such as walking, bicycling or swimming are good examples of aerobic exercise that can be

done at any age. Exercising causes the heart beat to increase and allows the blood vessels to deliver

more oxygen to the rest of the body. Scientific studies were conducted in the 1960s and ‘70s that

measured the amount of oxygen pumped by the heart and delivered to the muscles during vigorous

exercise on a treadmill or a stationary bicycle. The result was that continuous exercise showed

improvements in the maximum oxygen uptake also known as VO 2. Further research concluded that

raising the heart rate to 75% of its maximum from such activity for 20 to 60 minutes four to seven times

a week showed optimal improvement in the VO2. In 1975, the American College of Sports Medicine

issued its first exercise guidelines for healthy adults to exercise at aerobic intensity (60% - 90% of

maximum heart rate) continuously for 20 to 30 minutes at least three times a week. This standard of

aerobic activity was further endorsed by the U.S. Department of Health, as well as the American Heart

Association with minor modifications.

5to11page
 KOLEHIYO NG SUBIC
SUBIC, ZAMBALES

The most common form of aerobic exercise for most Americans became running. Although this

provided the best form of rigorous exercise at aerobic intensity, it did not succeed in getting the majority

of our nation to get off their couch. Sound studies have showed time and again that aerobic training is

excellent for fitness and health.

Aerobic activity done at a consistent interval will result in the body being stronger and many

significant benefits for years to come. It can help with weight loss when combined with a healthy diet

and increased stamina. Aerobic exercise will boost the immune system and reduce the risk of many

medical conditions such as heart disease, diabetes, and certain types of cancer. It helps in lowering high

blood pressure and makes the heart stronger by improving blood flow to all parts of the body. It also

reduces the risk of stroke and osteoporosis and keeps the cholesterol levels under control.

Recent studies have shown that even moderate exercise makes it possible to get nearly all the

health benefits without reaching the high levels of aerobic fitness. The emphasis is on the net amount of

exercise and not so much on the intensity. Walking, swimming, golfing, stair climbing, dancing, yoga

are considered moderate exercises that provide significant benefits for the cardiovascular system and

have shown to reduce the risk of diabetes, heart attacks, cancer, and stroke by 20% to 40% and a lower

mortality rate. These forms of exercise do not require the intensity of aerobic training, but are more

appealing for the people to get moving. Exercise in any form will provide some level of benefit as long

as it is done on a consistent basis. Walking is a form of exercise that can easily be tailored to an existing

lifestyle and provide opportunities for extra amount of exercise that can add an additional 30 to 60

minutes per week of exercise. Brisk walking is an almost ideal form of exercise. When you walk briskly

you use up enough energy to meet the criteria of moderate intensity exercise. Brisk walking does

increase the heart rate and requires some deal of exertion. It is quite popular among women, and can

easily get integrated into people’s daily routine. If you work five days a week, walking 15 minutes to

and from work allows you to get a lot more exercise than many people with sedentary lives get.

Walking does not require you to join any gyms and also has a lower injury rate than many kinds of

exercise where falling or injury to muscles can be more common.

Many people with heart failure avoid strenuous activities. Heart failure refers to the reduced

pumping capacity of the heart often caused by a heart attack. People with heart failure feel breathless

when they exert themselves so they tend to do less physical activity, which further reduces their

6to11page
 KOLEHIYO NG SUBIC
SUBIC, ZAMBALES

Physical fitness. This becomes a vicious cycle that reduces their quality of

life. Recent studies have been done where special targeted cardio exercise programs have

helped to increase the physical fitness and the quality of life for people with heart failure.

Common exercises such as walking or using a stationary bike provided considerable benefit to

such people. Some evidence also suggested that although these exercise programs did not have

an effect on life expectancy, it was shown that people in exercise programs were less likely to

stay in the hospital because of heart problems later on.

More Americans are living with a great deal of stress in their lives due to a declining

confidence in the economy, and other socio-economic factors related to jobs, education and

healthcare. Aerobic exercise is a form of physical stress on the body that helps relieve the

mental stress. Aerobic exercise stimulates the production of endorphins that are chemicals in

the brain, and the body’s natural painkillers and mood elevators, while reducing stress

hormones such as adrenaline. Regular exercise has proven to reduce stress associated with

anxiety or depression. As you increase your stamina and strength, you will also improve your

self-image and attain a level of pride and self-confidence. This leads us to believe that regular

exercise helps us to relax.

Aerobic exercise has also shown to have a cognitive benefit, more specifically,

creativity. Research on this aspect of cognitive functioning has found a positive relationship

between physical exercise and creativity. Studies conducted have further demonstrated that

along with the physical benefits of aerobic exercise, there is a potential benefit in realizing the

creative potential of an individual with a high self-esteem. This can be further extended to the

corporate world that fosters environments to encourage aerobic exercise for employees who

would yield increases in creative output, innovation in product development and operations

management.

7to11page
 KOLEHIYO NG SUBIC
SUBIC, ZAMBALES

METHODOLOGY:

This research paper provides information about what are the benefits of the aerobics exercises

and the importance of the aerobics and everything that we should know about the aerobics exercise.

Aerobics exercises can make our body strong and flexible. And base on my observation to the people do

the aerobics there have beautiful body and strong body. And there are healthy they are not prone to

disease.

8to11page
 KOLEHIYO NG SUBIC
SUBIC, ZAMBALES

RESULT:

Regardless of age, weight or athletic ability, aerobic exercise is good for you. This type of

physical activity can be started slowly and at any time of the day. It can gradually increase as

you get into a routine and enjoy the activity. It requires discipline and commitment that allow

you to pick up the pace and increase the aerobic intensity in order to realize the full benefits of

regular aerobic exercise. As the body adapts to regular exercise, you will be strong and fit. It

increases the body’s stamina over the long term and strengthens the heart, while reducing the risk

of many health conditions and life threatening diseases. Research has shown that 30 minutes a

day for five to seven days a week of aerobic exercise is all takes to get the physical benefits as

well as the self-confidence to maximize your true potential.

As documented in this paper, aerobic exercise provides a number of benefits. It makes the

body stronger and fit, and reduces the risk of life threatening health conditions. Aerobic activity

reduces mental stress from our daily lives, a leading cause of chronic health conditions such as

anxiety, depression, and hypertension. Exercise in any form is rewarding. It provides renewed

vigor, energy, as well as the confidence to help achieve your lifestyle goals. Aerobic activity

provides strong muscles, a sharp mind and a good feeling overall, which allows us to live a

long healthy life.

9to11page
 KOLEHIYO NG SUBIC
SUBIC, ZAMBALES

CONCLUSION:

I can conclude that everyone should be able to find an aerobic exercise that they like or they
can mix up different types. Aerobic exercise is crucial to optimal heart health. Doing it right and
sticking to it will keep your heart healthy and happy. Music can pass the time quickly as you
exercise. Being fit and exercising has an infinite amount of benefits to your health. It will help
you live longer. It will help you enjoy the happiness and the sadness in life. It will keep your
body strong and give a good impression of your sense of self-worth to those around you. It will
show them that you do truly care about yourself and you are proud of your body and your
appearance. Doing exercise can prolonged your life and can help you to have a healthy body.

10to11page
 KOLEHIYO NG SUBIC
SUBIC, ZAMBALES

REFERENCES:

https://www.researchgate.net/publication/306118434_Benefits_need_and_importance_of_dai
ly_exercise

Impact Factor (ISRA): 5.38 IJPESH 2016; 3(5): 22-27 © 2016 IJPESH www.kheljournal.co

Harvard Men’s Health Watch. Moderate Exercise: No pain, big gains. 11: 1-5, 2007.

Mayo Clinic. Aerobic exercise: Top 10 reasons to get physical. Mayo Foundation for Medical
Education and Research, 2011.

Simon, H. Big benefits from small changes. Newsweek. 147: 75-76, 2006.

Informed Health Online. Heart failure: Do exercise programs help people stay fit? Institute for
Quality and Efficiency in Health Care. 2006.

Harvard Men’s Health Watch. Exercising to relax. Harvard Health Publications, 2011.

Blanchette, D., Ramocki, S., O’del, J., Casey, M. Aerobic exercise and cognitive creativity:
Immediate and residual effects. Creativity Research Journal. 17: 257-264, 2005.

https://oregon.providence.org/forms-and-information/a/ask-an-expert-the-b

© 1998-2020 Mayo Foundation for Medical Education and Research (MFMER). All rights
reserved.enefits-of-aerobic-exercise/

https://sites.google.com/site/lhallphysicalfitnesstest/conclusion

11to11page