Author(s): Khushal J Alaspure

Abstract:
The purpose of this study was to assess the effect of twelve‑weeks of aerobic training in combination with pranayama practices and without pranayama practices on RHR in short‑distance (SDR) and LDR with an average age of 18-23 years male runners, from Amravati, Maharashtra, India. Sixty athletes (30 SDR; 30 LDR) were randomized to perform six days per week ATP or AT at 65-90% of age‑predicted HRmax by continuous running; participants in ATP also performed three types of pranayama for 15 minutes each (Anuloma Viloma, Bhastrika, and Kapalabhati) following each session. RHR was measured pre‑ and post‑intervention by digital sphygmomanometer following standardized ten‑minute supine rest. Paired t‑tests revealed significant within‑group reductions in RHR for both ATP and AT across SDR and LDR (p<0.01), with ATP eliciting greater decreases (SDR: -5.09% vs. -3.68%; LDR: -2.67% vs. -2.39%). A three‑way factorial ANOVA demonstrated significant main effects for specialization (F₁,₅₂ = 16.57, p<0.001) and time (F₁,₅₂ = 110.25, p<0.001), as well as a specialization × time interaction (F₁,₅₂ = 7.76, p = 0.007), indicating superior autonomic adaptation in SDR and overall enhanced parasympathetic modulation when pranayama accompanied aerobic exercise. These findings support the incorporation of pranayama into endurance training to more effectively lower RHR, especially in short‑distance runners, and warrant further investigation using heart rate variability metrics and individualized pranayama protocols across varied athletic populations.

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