"Aerobic" means "in the presence of, or with, oxygen." Aerobic exercise is the type of moderate-intensity physical activity that you can sustain for more than just a few minutes with the objective of improving your cardiorespiratory fitness and your health.
. A carefully planned exercise program can result in a higher level of fitness for the healthy individual and recondition those who have been ill or have a chronic disease.
· Children age 6 to 17:60 minutes of moderate to vigorous aerobic physical activity per day.
· Adults age 18 to 65: 30 minutes of moderate-intensity activity 3days/week.
THERE ARE 3 COMPONENTS OF THE EXERCISE PROGRAM:
1. A warmup periods
2. The aerobic exercises period
3. Cooldown period
A warmup periods
The purpose of the warm-up period is to enhance the numerous adjustment that must take place before physical activity. Physiological response during warm-up:
1. An increase in muscle temperature
2. An increased need for oxygen to meet the energy demands for the muscle.
3. Adaption insensitivity of the neural respiratory center to various exercises stimulants.
4. An increase in venous return.
The aerobic exercises period
The aerobics exercise period is the conditioning part of the exercises program. This exercise period must be within the person’s tolerance, above the threshold level for adaptation to occur, and below the level of exercises evoke clinical symptoms.
In aerobics exercises, submaximal, rhythmical, repetitive, dynamic exercises of a large muscle group are emphasized.
Cooldown period
The cool-down period should last 5 to 10 minutes and consists of total body movements and static stretching.
The purpose of the cool-down period is to:
1. Prevent pooling of the blood in the extremities by continuing to use the muscle to maintain venous return
2. Prevent fainting by increasing the return of blood to the heart and brain as cardiac output ad venous return decrease.
3. Enhance recovery of metabolic waste and replacement of the energy stores.
4. Prevent myocardial isocheimal, arrhythmias, or other cardiovascular complications.
What Are the Benefits of Regular Aerobic Exercise?
You will accrue many health and fitness benefits if you perform regular aerobic exercise.
Here's a partial list:
· Burns calories
· Improves endurance
· Reduces the risk of chronic diseases like heart disease and diabetes
· Lowers moderately high blood pressure
· Improves the likelihood of surviving a heart attack
· Reduce stress
· Reduces body fat
· Can reduce the pain and swelling of arthritis
· Increase HDL cholesterol (the good cholesterol)
· Decreased blood triglycerides
· Improve weight control
· Improve glucose tolerance and reduce insulin resistance
List of Examples of Aerobic Exercise
· Aerobic dance classes
· Aerobic step classes
· Low-Impact Aerobics
· High-Impact Aerobics
· Running
· Stationery or outdoor biking
· Walking
· Swimming
· Jogging
· Dancing
· Zumba
· Circuit or interval training
· Cross-Country
What is the difference between aerobic and anaerobic exercise?
I defined the aerobic exercise for you in the introduction. It's any activity that stimulates your heart rate and breathing to increase but not so much that you can't sustain the activity for more than a few minutes. Aerobic means "with oxygen,"
Anaerobic means "without oxygen." Anaerobic exercise is the type where you get out of breath in just a few moments, like when you lift weights for improving strength, when you sprint, or when you climb a long flight of stairs.
Types of Anaerobic exercise:
Anaerobic exercise is very high intensity or at your maximum level of exertion. Examples include sprinting and weightlifting.
Consider using intervals, aerobic with some bursts of anaerobic exercise mixed in periodically to improve weight loss and overall fitness.
Benefits of anaerobic exercise
· Builds muscle. One of the most popular anaerobic exercise benefits is that it helps build lean muscle mass and improve endurance and fitness levels.
· Improves mood.
· Increases endurance.
· Lowers blood sugar.
· Raises VO2 max.
· Increases metabolism.
· Boosts energy.
· Protects joints.
Reference:
1. Therapeutic exercise 6th edition Carolyn Kisner and Lynn Allen Colby