A study to effective use of aerobic

exercises for body weight reduction in

overweight male

Presented By

Mohammad Ahsan

Department of Physical Education

Delhi College of Studies
Sahibabad, GZB (U.P.)
 INTRODUCTION
Aerobic exercise also known as cardiovascular exercise it is any
sustained, rhythmic activity that involves large muscle groups. Aerobic exercise
makes the lungs work harder as the body’s need for oxygen is increased.
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 and
receive 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.

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 than
simply measuring raw weight, but still ignores many factors which can affect the
results, and is generally not accurate for many individuals

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 or Waist-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 the
upper hip WHR of 0.7 for women and 0.9 for men have been shown to correlate
strongly with general health and fertility

Waist-Hip-Ratio = waist circumference ÷ hip circumference

 LITRATURE REVIEWS
In a review of several hundred weight loss studies, Dr. Wayne Miller and colleagues at
The 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.

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- or
high-intensity exercise group for 12 weeks. The men were told to maintain their dietary
habits during the study.
 METHODOLOGY
Subject : 10
Age : 20-25 years
Sex : male
Overweight adults-
BMI 25 - 29.9
WHR >0.9

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 chart
which includes the examination conforming the overweight.
 VARIABLES
INDEPENDENT VARIABLES DEPENDENT VARIABLES

Aerobic exercise Weighing machine

Body mass index

Waist-hip-ratio

Weighing Machine
MATERIALS USED
Measuring Tape
 EXERCISE MODE

Brisk walking (Maximum speed of walking)

Jogging

INTENSITY DURATION FREQUENCY

60-80% OF MHR 30MIN/session 3-5 Times/week

 DATA COLLECTION
Distribution of BMI of 10 subjects

MEAN VALUE =27.75 =26.73

 Distribution of WHR of 10 subjects

MEAN VALUE = 0.85 = 0.83

 RESULT

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

of overweight is reduced significantly
 CONCLUSION
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.

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

convince almost anyone that aerobic exercise alone is not a very
effective way to lose weight.
Thanks