Document Type : Original Research Article


1 PhD Student in Physiology, Sanandaj Branch of Azad University, Sanandaj, Iran

2 Bachelor of Physical Education, Management and Planning, Izeh Unit, Izeh, Iran

3 Master of Physical Education, Management Orientation, Azad University, Research Sciences Branch, Tehran, Iran


This research is quasi-experimental and applied and was randomly divided into three groups: aerobics, yoga and control. Subjects in the experimental groups participated in a specific exercise program for 8 weeks, 3 sessions per week and each session for 1 hour. Exercises in the aerobic group included 10 minutes of warm-up, 40 minutes of rhythmic movements and 10 minutes of returning to the original state. Aerobic exercises were performed in the first sessions with an intensity of 55% of maximal reserve heart rate and in the last sessions with an intensity of 75% of maximal reserve heart rate. The exercises in the yoga group included 40 minutes of asana exercises, 10 minutes of Shavasana exercises and 10 minutes of pranayama exercises. The control group did not perform any regular exercise and physical activity during the study and only participated in pre-test and post-test at the beginning and end of the training period. In terms of factors affecting the research variables, such as menstrual cycle regularity, lack of specific diseases not taking drugs, smoking, etc., the subjects had similar and similar conditions. Measurement variables in pre-test and post-test were: body composition aerobic power, blood pressure, heart rate, pulmonary parameters, anaerobic power Leg muscles are flexibility and hand strength. Descriptive and inferential statistics were used to analyze the data.


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