Aerobic exercise From Wikipedia, the free encyclopedia Cardio.

Aerobic exercise (also known as cardio) is physical exercise of relatively low i ntensity that depends primarily on the aerobic energy-generating process.[1] Aer obic literally means "living in air",[2] and refers to the use of oxygen to adeq uately meet energy demands during exercise via aerobic metabolism.[3] Generally, light-to-moderate intensity activities that are sufficiently supported by aerob ic metabolism can be performed for extended periods of time.[1] The intensity sh ould be between 60 and 85% of maximum heart rate. When practiced in this way, examples of cardiovascular/aerobic exercise are medi um to long distance running/jogging, swimming, cycling, and walking, according t o the first extensive research on aerobic exercise, conducted in the 1960s on ov er 5,000 U.S. Air Force personnel by Dr. Kenneth H. Cooper.[4][5] Contents 1 2 3 4 5 Aerobic versus anaerobic exercise Aerobic capacity Criticisms Commercial success Varieties 5.1 Indoor 5.2 Outdoor 5.3 Indoor or outdoor 6 See also 7 Footnotes 8 References Aerobic versus anaerobic exercise This section needs additional citations for verification. Relevant discu ssion may be found on the talk page. Please help improve this article by adding citations to reliable sources. Unsourced material may be challenged and removed. (October 2011) Fox and Haskell formula showing the split between aerobic (light orange) and ana erobic (dark orange) exercise and heart rate. Aerobic exercise and fitness can be contrasted with anaerobic exercise, of which strength training and short-distance running are the most salient examples. The two types of exercise differ by the duration and intensity of muscular contract ions involved, as well as by how energy is generated within the muscle.[6] New research on the endocrine functions of contracting muscles has shown that bo th aerobic and anaerobic exercise promote the secretion of myokines, with attend ant benefits including growth of new tissue, tissue repair, and various anti-inf lammatory functions, which in turn reduce the risk of developing various inflamm atory diseases. Myokine secretion in turn is dependent on the amount of muscle c ontracted, and the duration and intensity of contraction. As such, both types of exercise produce endocrine benefits.[7] In almost all conditions, anaerobic exercise is accompanied by aerobic exercises because the less efficient anaerobic metabolism must supplement the aerobic sys tem due to energy demands that exceed the aerobic system's capacity. What is gen erally called aerobic exercise might be better termed "solely aerobic", because it is designed to be low-intensity enough not to generate lactate via pyruvate f ermentation, so that all carbohydrate is aerobically turned into energy.

Initially during increased exertion, muscle glycogen is broken down to produce g lucose, which undergoes glycolysis producing pyruvate which then reacts with oxy gen (Krebs cycle, Chemiosmosis) to produce carbon dioxide and water and releases energy. If there is a shortage of oxygen (anaerobic exercise, explosive movemen ts), carbohydrate is consumed more rapidly because the pyruvate ferments into la ctate. If the intensity of the exercise exceeds the rate with which the cardiova scular system can supply muscles with oxygen, it results in buildup of lactate a nd quickly makes it impossible to continue the exercise. Unpleasant effects of l actate buildup initially include the burning sensation in the muscles, and may e ventually include nausea and even vomiting if the exercise is continued without allowing lactate to clear from the bloodstream. As glycogen levels in the muscle begin to fall, glucose is released into the blo odstream by the liver, and fat metabolism is increased so that it can fuel the a erobic pathways. Aerobic exercise may be fueled by glycogen reserves, fat reserv es, or a combination of both, depending on the intensity. Prolonged moderate-lev el aerobic exercise at 65% VO2 max (the heart rate of 150 bpm for a 30-year-old human) results in the maximum contribution of fat to the total energy expenditur e. At this level, fat may contribute 40% to 60% of total, depending on the durat ion of the exercise. Vigorous exercise above 75% VO2max (160 bpm) primarily burn s glycogen.[8][9] Major muscles in a rested, untrained human typically contain enough energy for a bout 2 hours of vigorous exercise. Exhaustion of glycogen is a major cause of wh at marathon runners call "hitting the wall". Training, lower intensity levels, a nd carbohydrate loading may allow postponement of the onset of exhaustion beyond 4 hours.[9] Aerobic exercise comprises innumerable forms. In general, it is performed at a m oderate level of intensity over a relatively long period of time. For example, r unning a long distance at a moderate pace is an aerobic exercise, but sprinting is not. Playing singles tennis, with near-continuous motion, is generally consid ered aerobic activity, while golf or two person team tennis, with brief bursts o f activity punctuated by more frequent breaks, may not be predominantly aerobic. Some sports are thus inherently "aerobic", while other aerobic exercises, such as fartlek training or aerobic dance classes, are designed specifically to impro ve aerobic capacity and fitness. It is most common for aerobic exercises to invo lve the leg muscles, primarily or exclusively. There are some exceptions. For ex ample, rowing to distances of 2,000 m or more is an aerobic sport that exercises several major muscle groups, including those of the legs, abdominals, chest, an d arms. Common kettlebell exercises combine aerobic and anaerobic aspects. Among the recognized benefits of doing regular aerobic exercise are:[10][citatio n needed] Strengthening the muscles involved in respiration, to facilitate the flow of air in and out of the lungs Strengthening and enlarging the heart muscle, to improve its pumping efficie ncy and reduce the resting heart rate, known as aerobic conditioning Improving circulation efficiency and reducing blood pressure Increasing the total number of red blood cells in the body, facilitating tra nsport of oxygen Improved mental health, including reducing stress and lowering the incidence of depression, as well as increased cognitive capacity.[11] Reducing the risk for diabetes. As a result, aerobic exercise can reduce the risk of death due to cardiovascular problems. In addition, high-impact aerobic activities (such as jogging or using a skipping rope) can stimulate bone growth, as well as reduce the risk of osteo porosis for both men and women.

In addition to the health benefits of aerobic exercise, there are numerous perfo rmance benefits: Increased storage of energy molecules such as fats and carbohydrates within the muscles, allowing for increased endurance Neovascularization of the muscle sarcomeres to increase blood flow through t he muscles Increasing speed at which aerobic metabolism is activated within muscles, al lowing a greater portion of energy for intense exercise to be generated aerobica lly Improving the ability of muscles to use fats during exercise, preserving int ramuscular glycogen Enhancing the speed at which muscles recover from high intensity exercise Some downfalls of aerobic exercise include: Overuse injuries because of repetitive, high-impact exercise such as distanc e running. Is not an effective approach to building lean muscle. Only effective for fat loss when used consistently. Both the health benefits and the performance benefits, or "training effect", req uire a minimum duration and frequency of exercise. Most authorities suggest at l east twenty minutes performed at least three times per week.[12] Aerobic capacity Main article: VO2 max Aerobic capacity describes the functional capacity of the cardiorespiratory syst em, (the heart, lungs and blood vessels). Aerobic capacity is defined as the max imum amount of oxygen the body can use during a specified period, usually during intense exercise.[13] It is a function both of cardiorespiratory performance an d the maximum ability to remove and utilize oxygen from circulating blood. To me asure maximal aerobic capacity, an exercise physiologist or physician will perfo rm a VO2 max test, in which a subject will undergo progressively more strenuous exercise on a treadmill, from an easy walk through to exhaustion. The individual is typically connected to a respirometer to measure oxygen consumption, and the speed is increased incrementally over a fixed duration of time. The higher the measured cardiorespiratory endurance level, the more oxygen has been transported to and used by exercising muscles, and the higher the level of intensity at whi ch the individual can exercise. More simply put, the higher the aerobic capacity , the higher the level of aerobic fitness. The Cooper and multi-stage fitness te sts can also be used to assess functional aerobic capacity for particular jobs o r activities. The degree to which aerobic capacity can be improved by exercise varies very wid ely in the human population: while the average response to training is an approx imately 17% increase in VO2max, in any population there are "high responders" wh o may as much as double their capacity, and "low responders" who will see little or no benefit from training.[14] Studies indicate that approximately 10% of oth erwise healthy individuals cannot improve their aerobic capacity with exercise a t all.[15] The degree of an individual's responsiveness is highly heritable, sug gesting that this trait is genetically determined.[14] Criticisms This section needs additional citations for verification. Relevant discu ssion may be found on the talk page. Please help improve this article by adding citations to reliable sources. Unsourced material may be challenged and removed. (December 2012) When overall fitness is an occupational requirement, as it is for athletes, sold

iers, and police and fire personnel, aerobic exercise alone may not provide a we ll balanced exercise program. In particular, muscular strength, especially upper -body and core muscular strength, may be neglected. Also, the metabolic pathways involved in anaerobic metabolism (glycolysis and lactic acid fermentation) that generate energy during high intensity, low duration tasks, such as sprinting, a re not exercised at peak aerobic exercise levels. Aerobic exercise remains howev er a valuable component of a balanced exercise program and is good for cardiovas cular health. Some people suffer repetitive stress injuries with some forms of aerobics, and t hen must choose less injurious, "low-impact" forms of aerobics, or lengthen the gap between bouts of exercise to allow for greater recovery. Higher intensity exercise, such as High-intensity interval training (HIIT), incr eases the resting metabolic rate (RMR) in the 24 hours following high intensity exercise,[16] ultimately burning more calories than lower intensity exercise; lo w intensity exercise burns more calories during the exercise, due to the increas ed duration, but fewer afterwards. Commercial success Aerobic exercise has long been a popular approach to achieving weight loss and p hysical fitness, often taking a commercial form. In the 1970s Judi Sheppard Missett helped create the market for commercial a erobics with her Jazzercise program In the 1980s Richard Simmons hosted an aerobic exercise show on television, and also released a series of exercise videos In the 1990s Billy Blanks's Tae Bo helped popularize cardio-boxing workouts that incorporated martial arts movements Varieties Indoor Stair climbing Elliptical trainer Indoor rower Stairmaster Stationary bicycle Treadmill Jogging Outdoor Walking Cycling Jogging Running Cross-country skiing Cross-country running Nordic walking Inline skating Rowing Indoor or outdoor Swimming Kickboxing Skipping rope or jump rope Circuit training

See also Wikimedia Commons has media related to Aerobic exercise. 5BX, for men XBX, for women Anaerobic exercise Footnotes ^ Jump up to: a b Sharon A. Plowman; Denise L. Smith (1 June 2007). Exercise Physiology for Health, Fitness, and Performance. Lippincott Williams & Wilkins. p. 61. ISBN 978-0-7817-8406-1. Retrieved 13 October 2011. Jump up ^ Kenneth H. Cooper (1997). Can stress heal?. Thomas Nelson Inc. p. 40. ISBN 978-0-7852-8315-7. Retrieved 19 October 2011. Jump up ^ William D. McArdle; Frank I. Katch; Victor L. Katch (2006). Essent ials of exercise physiology. Lippincott Williams & Wilkins. p. 204. ISBN 978-0-7 817-4991-6. Retrieved 13 October 2011. Jump up ^ Cooper, Kenneth H. (1983) [1968]. Aerobics (revised, reissue ed.). Bantam Books. ISBN 0553274473. Jump up ^ Netburn, Deborah (March 30, 2009), "Dr. Kenneth Cooper got a natio n moving through aerobics", Los Angeles Times Jump up ^ Wayne, Jake (14 June 2011). "Aerobic Vs. Anaerobic Fitness". LIVES TRONG.COM. Retrieved 21 April 2013. Jump up ^ Muscle as a secretory organ. Pedersen BK. American Physiological S ociety. Compr Physiol 3:1337-1362, 2013. http://www.inflammation-metabolism.dk/i ndex.php?pageid=21&pmid=23897689 Jump up ^ "Fat vs. carbohydrate metabolism during aerobic exercise". ^ Jump up to: a b Matthew J Watt et al (June 2002). "Intramuscular triacylgl ycerol, glycogen and acetyl group metabolism during 4 h of moderate exercise in man". J Physiol 541 (Pt 3): 969 78. PMC 2290362. PMID 12068055. Jump up ^ Coe, Nick (18 April 2013). "Doing Cardio Workouts and Exercises th e Right Way: The Ultimate Guide to Cardio". Athlete Culture. Retrieved 21 April 2013. Jump up ^ "Cardiovascular fitness is linked to intelligence". Jump up ^ 'aerobic exercise', Food and Fitness: A Dictionary of Diet and Exe rcise, Michael Kent, Oxford University Press, 1997. Jump up ^ Merriam-Webster Medical dictionary definition ^ Jump up to: a b Bouchard, Claude; Ping An, Treva Rice, James S. Skinner, J ack H. Wilmore, Jacques Gagnon, Louis Perusse, Arthus S. Leon, D. C. Rao (1 Sept ember 1999). "Familial aggregation of VO(2max) response to exercise training: re sults from the HERITAGE Family Study". Journal of Applied Physiology 87 (3): 100 3 1008. PMID 10484570. Retrieved 2007-07-17. Jump up ^ Kolata, Gina (February 12, 2002). "Why Some People Won't Be Fit De spite Exercise". The New York Times. Retrieved 2007-07-17. Jump up ^ East Tennessee State University Thesis References Cooper, Kenneth C. The New Aerobics. Eldora, Iowa: Prairie Wind. Donatelle, Rebecca J. Health: The Basics. 6th ed. San Francisco: Pearson Edu cation, Inc. 2005. Exercite Glossary. Definition: Aerobic Exercise. Exercite Glossary Definitio n: Aerobic Exercise Hinkle, J. Scott. School Children and Fitness: Aerobics for Life. Ann Arbor, MI: ERIC Clearinghouse on Counseling and Personnel Services. Aberg MA, Pedersen NL, Torn K, Svartengren M, Bckstrand B, Johnsson T, Cooper-Kuhn CM, Aberg ND, Nilsson M, & Kuhn HG. (2009) Cardiovascular fitness is associated with cognition in young adulthood. Proceedings of the National Academy of Scien

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