BASICS OF AEROBIC EXERCISES

Aerobic: “with oxygen” or “in presence of oxygen”
Exercise: Planned and structured physical activity designed to improve or maintain physical fitness.
Aerobic exercise: is physical exercise of low to high intensity that depends on the aerobic energy generating process.

 

Key Terms and Concepts

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Physical Fitness

• Fitness is a general term used to describe the ability to perform physical work.

• Maximum oxygen consumption(VO2max)

• It is the measure of body’s capacity to use oxygen.

• Measured when performing an exercise that uses many large muscle groups such as swimming, walking and running.

Endurance

• The ability to work for prolonged periods of time and the ability to resist fatique. Cardiovascular endurance refers to the ability of an isolated muscle group to perform large muscle dynamic exercise, such as walking, swimming, and/or biking for long periods of time.

• Aerobic exercise training (Conditioning)

• Aerobic exercise training, or conditioning, is augmentation of the energy utilization of the muscle by means of an exercise program.

• Adaptation

• The cardiovascular system and the muscles used adapt to the training stimulus overtime. Significant changes can be measured in as little as 10-12 weeks.

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Deconditioning 

• It occurs when prolonged bed rest, and its effects are frequently seen in the patient who has had an extended acute illness or long term chronic condition.

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Energy expenditure

Energy expended by individuals often expressed in kilocalories.

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Quantification of energy expenditure
 

5kcal = 1 liter O2
MET : It is defined as the oxygen consumed per kilogram of body weight per minute.    

MET= 3.5Ml/kg per minute.[1]

 

Testing as a basis for exercise programs

 

Fitness testing of healthy individuals:

• Time to run 1.5 miles or the distance run in 12 mins.  ~(limited to young persons or middle aged individuals)

• 1 mile walk test

• 6min walk test

• Step tests

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For convalescing individuals and individuals at risk

 

Stress testing[1]

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Determinants of an exercise program

 

• Frequency : 3-4 times a week (optimal)[1]

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• Intensity : Based on following principles-

  • Overload principle : Overload is stress on an organism that is greater than that is regularly encountered during everyday life. To improve the endurance the exercise load (over load) must be above the training stimulus threshold.

  • Specificity principle : This is related to the specificity of training refers to adaptation in metabolic and physiological systems depending on the demand imposed.[1]

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• Time (Duration)- 

  •  Moderate-intensity exercise performed for at least 30 minutes on ≥5 d·wk-1 : at least 150 minutes. or

  •  Vigorous intensity : for at least 20–25 minutes on ≥3 d·wk-1 to total 75 minutes.

  • or at least 20 to 30 minutes of moderate and vigorous intensity exercise on 3–5 d·wk-1 is recommended for most adults.[2]

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• Type (Mode)

  • Rhythmic, aerobic type exercises involving large muscle groups are recommended for improving cardiovascular fitness. The important factor is that a large muscle groups that are activated in a rhythmic, aerobic nature.[1]

  • Reversibility principle : The benefitial effects of exercise training are transient and reversible.[1]

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REFERENCES

Carolyn Kisner, Lynn Allen Colby, Therapeutic Exercise Foundations and Techniques, 6th Edition, Page 241-250.
Walter R. Thompson, American College of  Sports Medicine’s Guidelines for Exercise Testing and Prescription, 8th Edition, Page 158-159