Introduction:
The paper focuses on the question that which training method, whether aerobic or anaerobic reduces resting heart rate. The paper introduces literature relevant to the study and develops a methodology to reach to relevant findings via a thorough analysis, A short conclusion is presented at the end.
A stronger heart is one that can move more blood with each beat and is capable of doing the same work with fewer beats. Therefore, as a person becomes fit, his or her resting heart rate should get lower. While there are several factors that affect heart rate, a regular check on resting heart rate will make it apparent that training circuits play a vital role in reducing heart rate. Also known as cardiovascular exercises, aerobic and anaerobic training methods play a major role in shaping the heart rate (Benson, 2011).
During exercise, heart rate increases. Aerobic exercises lead to an increase in heart rate. This can be felt when your body feels warm and breathless. When you feel that way, then your body is actually working out enough, causing the heart to pump blood faster and faster. This is why aerobic exercises are meant to be fitness circuits because they improve the working of the heart by putting effort on the skeletal muscles. When the aerobic system improves, a person becomes enduring causing less lactic acid to be produced. With increasing endurance, there is less lactic acid which causes the heart rate to go up in order to abridge the demand for oxygen in the body. The aerobic system compensates for this by adjusting the efficiency of the heart.
Research Problem
The aim of this research is to study the effects of aerobic exercise and anaerobic exercise on reducing resting heart rate of an individual to understand better that the aerobic system is responsible for reducing resting heart rate.
Literature Review
The research in this area is very scant. According to the Journal of Biological and Medical Rhythm Research, Shiyotani conducted a research in 2009 which investigated the effects of aerobic exercise on the circadian rhythm of the heart rate and blood pressure. The findings revealed that aerobic exercise is beneficial for lowering heart rate and maintaining blood pressure (Shiyotani, 2009). In another research as recorded in the Journal of Military Medicine, a study was conducted by Ghasimi in 2013 to study the effectiveness of aerobic in promoting cardiovascular fitness in flight employees. 30 participants were used. The findings pointed out that cardiovascular fitness can be promoted by using effective aerobic protocols (Ghasimi, 2013).
According to research, aerobic exercises are good for a resting heart rate. They lower the heart rate by 5 to 25 beats per minute. The resting heart rate is operated by the sympathetic, also known as accelerator, and parasympathetic, also known as depressor, nerves. With an increase in aerobic activity, the parasympathetic nerves become activated while the sympathetic system becomes depressed, leading to a decrease in heart rate. Aerobic exercises are believed to increase endurance, thereby increasing the fitness level( Sandhya et al, 2013). A person who has a high heart resting rate, after weeks into regular exercise, the heart rate goes down. This means that your heart has to exert less effort to pump blood, making the resting rate go down and increase your endurance level altogether. The impact of aerobic exercise on the resting heart rate causes the left ventricle to be able to hold more volume of blood. Therefore, with lowered resting heart rate, there is more time to pump blood and oxygen efficiently, causing the heart to put less effort and work efficiently Moholdt.et al, 2012)
Another research was conducted by Moholdt et al in 2012, which was meant to study how aerobic interval training increases oxygen uptake in cardiac patients. The findings indicated that the aerobic interval training program increases endothelial function,serum adeponection and it also led to a reduction in serum ferritin and resting heart rate (Moholdt et al, 2012).
Methodology
The study uses a randomized sample of 8 subjects which include men and women between the ages of 29-54. The resistance group will consist of 2 men and 2 women that will perform 3 days of resistance training per week for 8 weeks. This program will consist of 10 exercises performed as a circuit 2-3 times per training session and progressed, increase sets, weight, reps for 8 weeks. These subjects resting heart rate will be tested upon waking at the radial, or brachial areas after sitting for 10 minutes twice for a consistent reading. These subjects will be tested again 4 weeks later using same protocol and again at the 8 week mark. The aerobic group will consist of 2 men and 2 women that will perform 3 days of aerobic training per week for 8 weeks. Their program will consist of treadmill running for 45 minutes each training day that starts at 5 mph and increases in speed each week by 0.5 mph up to 8.5 mph. Each group will not change diets nor will they exercise other than the 3 days delegated to them during the week.
Results
The findings revealed that after a 4 week time period, the subjects who were exposed to aerobic interval training showed a reduced resting heart rate while the control subjects did not show much change in their resting heart rate.
Discussion
These findings account for the fact that aerobic exercise is responsible for an increase in endurance which improves the cardiovascular functioning of the heart, making it exert less and work as efficiently. Physical exercise increases the overall efficiency of the cardiovascular system by causing an increase in the parasympathetic functioning while decreasing the activity of the sympathetic system. Moreover, through exercise, endurance increases which causes a reduction in lactic acid (Allan, 2008). The production of lactic acid after exertion causes the heart to beat faster which ultimately increases the pulse rate of the heart. The overall functioning of the heart is affected by the circuit training system because the ventricles become used to of accommodating more oxygen and working as effectively.
Conclusion
Therefore, in the light of above arguments and evidences, the conclusion accounts for the fact that circuit training and aerobic system is responsible for reducing the resting heart rate of the system, making it more able to pump blood and supply oxygen to other parts of the body.
References
Allen, R. J. (2008). Human stress: Its nature and control. New York: Macmillan Publishing Company.
Ghasemi, M. M., Jariani, M. M., Sobhani, V. V., Najafipur, F. F., Chavoshi, F. S., Rezaee, M. M., & Rafati, H. H. (2013). Role of a 15- week Aerobic Exercising Program in Promoting Cardiovascular Fitness among Flight Personnel. Journal Of Military Medicine, 14(4), 295-302.
Moholdt, T., Aamot, I., Granøien, I., Gjerde, L., Myklebust, G., Walderhaug, L., & Slørdahl, S. (2012). Aerobic interval training increases peak oxygen uptake more than usual care exercise training in myocardial infarction patients: a randomized controlled study. Clinical Rehabilitation, 26(1), 33-44.
Sandhya, G., Seema, K., & Sushil, D. (2013). Basis and Recommendations Of Cardiovascular Conditioning. International Journal Of Pharma & Bio Sciences, 4(1), B-479-B-484.
Shiotani, H., Umegaki, Y., Tanaka, M., Kimura, M., & Ando, H. (2009). EFFECTS OF AEROBIC EXERCISE ON THE CIRCADIAN RHYTHM OF HEART RATE AND BLOOD PRESSURE. Chronobiology International: The Journal Of Biological & Medical Rhythm Research, 26(8), 1636-1646.
