Effect of a 12-week aerobic exercise program on aerobic fitness and blood health in young untrained female athletes.

Intervention Name: Moderate-Intensity Aerobic Exercise Intervention Brief Description: This 12-week intervention follows 150 minutes of aerobic activity per week. Participants will attend 5 face-to-face group sessions per week each lasting 30–45 minutes. Each session includes: • 3 min warm-up • 2 min stretching • 20–30 min aerobic activity (examples: brisk walking, jogging, skipping, aerobic dance, stair climbing, cycling on stationary bikes, stair stepping, endurance walk) • 5 min cool-down Progressive intensity is applied over time: • Weeks 1–4: 50–60% of Maximum Heart Rate (MHR) • Weeks 5–8: 60–70% MHR • Weeks 9–12: 70–80% MHR Cool-downs are done at 30–40% MHR. Intensity is monitored using heart rate monitors, targeting 55%–80% of MHR per participant. Intensity is assessed using heart rate monitors, based on the formula MHR = 220 – age. Delivered by a certified physical trainer with >5 years' experience in fitness and youth exercise. All sessions are group-based, in-person. Fidelity & adherence monitored via attendance logs, heart rate tracking, and weekly trainer reports. Minor individual adjustments allowed based on tolerance or fatigue. Group Allocation (non-randomised): As this is a non-randomised trial, participants were assigned based on consents base enrollment order: the first 34 eligible volunteers were allocated to the experimental group, and the next 34 were assigned to the control group. This intervention reflects a pragmatic approach grounded in evidence and practical application.