The Prospective Study For Calculating The Most Effective Intensity For Aerobic Exercise In Women From Age Of50to59

Purpose:This study is based on the experiment with women from age50to59. After collecting the results of Metabolic Equivalent of Task (MET) test from the subjects, a series of interventions on aerobic exercise were made in order to analyze the effectiveness of all levels intensity on improving Cardiovascular Endurance. The purpose of this paper is to discuss the effectiveness and health benefits of different exercise intensity levels and explore the safest way to reach the maximum effectiveness in aerobic exercise. Furthermore, the method for calculating the most effective intensity for aerobic exercise in women from age of50to59would be concluded to be a firm technical support for creating intensity-personalized exercise plans.Methodology:METmax was used to define the subjects’functional capacity. The MET results and other related Physiological indexes were collected and analyzed to determine the subjects’aerobic exercise intensity levels including low, moderate and vigorous (expressed as METmax%). The subjects were divided to three groups randomly for a12week aerobic exercise training with interventions. Heart rates during the exercise were taken to control and adjust the exercise intensity for all three groups. The experiment focused on the change of women (from age50to59)’s Cardiovascular Endurance related Physiological and Biochemical indexes after this12week training. Thus, a method for calculating the most effective intensity in aerobic exercise would be developed by the data from analysis of the effectiveness of diverse exercise intensity and fitness changes among the participants.Results:1.The participants’ METmax elevated in all three groups by an average of4.3%,13.2%and16.4%. The improvement in Running Economy was demonstrated in50W～100W bicycling. The participants’body fat rate, time to exhaustion test, MHR have had significant improvement. Among all, the group with the highest intensity training has improved the most. 2. A formula has been developed separately for the groups who finished a12week aerobic training to calculate the METmax:●Low Intensity:F.C.(Mets)=1.213+0.984×F. C. pre(Mets)-0.001×time to exhaustion(s)●Moderate Intensity:F. C.(Mets)=4.495+1.025×F. C. pre(Mets)-0.055×body fat rate (%)-0.752×at the end of25w’sMets●Vigorous Intensity:F.C.(Mets)=-3.821+0.445×F. C. pre(Mets)+0.035X MHR (bpm)+0.701×at the end of75w’sMetsConclusion:The method for calculating the most effective intensity for aerobic exercise in women from age of50to59:By analyzing the results from the formulas, determine the group with the biggest increase in METmax, the exercise intensity on which team would be considered the most effective exercise intensity.