Aerobic Fitness

CARDIORESPIRATORY ENDURANCEThe ability of the lungs, heart, and blood

vessels to deliver adequate amounts of oxygen to the cells to meet the demands of prolonged physical activity.

The most important component of physical fitness and best indicator of overall health

A measure of how efficiently our bodies work

Basic Physiology

Fit Individual

During prolonged exercise, an

individual with a high level of

cardiorespiratory endurance is able

to deliver the required amount of

oxygen to the tissues easily.

Unfit individualHas to work the cardiorespiratory

system much harder; the heart has to

work at a higher rate, less oxygen is

delivered to the tissues, and

consequently, the individual fatigues

faster.

Hence, the higher capacity

to deliver and utilize

oxygen indicates a more

efficient cardiorespiratory

system.

Aerobic and Anaerobic Exercise1. Aerobic Exercise

– energy required to perform cardiorespiratory activities is generated through aerobic (oxygen-using) metabolism

e.g. walking, aerobic dance, cycling,etc.

2. Anaerobic exercise

– activities that do not require oxygen to generate the energy for muscular activity.

- intensity is so high that oxygen cannot be delivered and utilized to produce energy

- can be carried out for only short periods – 2-3 minutes.

Benefits of Aerobic Training 1. Higher maximal oxygen uptake

(VO2max) increase in the amount of oxygen the

body is able to use during physical activity

allows one to exercise longer & more intensely before becoming fatigued.

As much as 30% increase in people with very low initial levels of fitness

Benefits of Aerobic Training 2. Increase in oxygen-carrying capacity of

the blood Red blood cell (hemoglobin) count

3. Increase in cardiac muscle strength heart responds to training by increasing in

strength and size stronger heart, more forceful contraction

which aids to eject more blood w/ each beat (Stroke volume)

Benefits of Aerobic Training 4. Decrease in Resting Heart Rate

by 10 – 20 beats per minute (bpm) after 6-8 weeks of training

A reduction of 20 bpm saves the heart about 10,483,200 beats per year.

5. Lower heart rate at a given workloads

Benefits of Aerobic Training 6. Increase in the number and size of the

mitochondria7. Increase in number of functional

capillaries- more gas exchange can take place

8. Faster recovery time9. Lower blood pressure & blood lipids

- reduces major risk factor for stroke & coronary heart disease - lower levels of fats

Benefits of Aerobic Training 9. Lower blood pressure & blood lipids

- reduces major risk factor for stroke & coronary heart disease

- lower levels of fats ( such as cholesterol and triglycerides)

READINESS FOR EXERCISE

If you are not exercising regularly,

are you willing to stop contemplating and give exercise a try?

Common reasons people give for not being active1. “I don’t have the time”2. “it’s too inconvenient”3. “I don’t enjoy it”4. “I’m no good at it”5. “I’m not fit so avoid activity”6. “I have no place to be active especially in

bad weather”7. “I am too old”

Reasons for Doing PA1. I do it for my HEALTH.2. To improve my appearance.3. I enjoy it!4. It relaxes me.5. I like the challenge and sense of personal

accomplishment I get from physical activity6. I like the social involvement I get7. Competition is the main reason I enjoy it8. Makes me feel good about myself9. Provides opportunities to get fresh air

FITT formula

Level 1

Level 2

Level 3

Level 4

F= All or most days/week I-Moderate T=30+minsLIFETIME PHYSICAL ACTIVITY

Walking to school, Climbing stairsWashing windows/ clothes/ car, Cleaning your room, working in your yard, basic household

chores

Walking , jogging,

bicycling, swimming, aerobics

Aerobic Activities

Active Sports

Basketball, Tennis,

volleyball, Badminton,

Table tennis

Flexibility Strength & Muscular Endurance

Rest or Inactivity

F= 3-6 days/week I-Moderate-Vigorous T=20+mins

F= 3-7 days/week I-Stretching T=15-60 Sec. 1-3 sets

F= 2-3 days/week I-Muscle overload T = 8-12 reps,1-3 sets

F= Infrequent, I-LOW, T= Short

Intensity of ExerciseCardiorespiratory development occurs

when the heart is working between 40 and 85 percent of the heart rate reserve.

Unfit individuals should use a 40 to 50 percent training intensities

Increase in maximal oxygen uptake (VO2max) are accelerated when the heart is working closer to 85 percent of HRR

Determining Intensity1. Estimate Maximal Heart Rate (MHR)

MHR= 220 - age

2. Check Resting Heart Rate (RHR)3. Determine HRR

HRR= MHR - RHR

4. Calculate training intensities (TI) at 40-85% using Karvonen Formula.

Rate of Perceived ExertionAn alternative method of prescribing

intensity of exercise

Using the scale, a person subjectively rates the perceived exertion of difficulty of exercise when training in the appropriate target zone.

RPE Scale

Duration of ExerciseGeneral recommendation is to train

between 20 and 60 minutes per session depending on the intensity.

20 to 30 minutes aerobic exercise recommended per session.

Accumulating 30 minutes or more of moderate-intensity of activity throughout the day can provide substantial health benefits

Intermittent exercise boutsThree 10-minute exercise sessions

per day (separated by at least 4 hours), at approximately 70 percent of maximal heart rate, also produce training benefits.

Frequency For Weight-loss programs

- 45– to 60-minute exercise sessions of a low-to-moderate intensity, conducted 5 – 6 days per week.

Three 20- to 30-minute training sessions per week, nonconsecutive days, will maintain cardiorespiratory fitness for as long as the heart rate is in appropriate target zone.

Mode of ExerciseExercise that develops cardiorespiratory

system has to be Aerobic in nature.

Aerobic exercise has to involve the major muscle groups in the body, and it has to be rhythmic and continuous.

Modality of aerobic exercise that gained popularity in recent years is combined upper-lower-body exercise.

Combined upper-lower body exercise is designed to provide resistance to the arms during lower body physical activity.

The more muscle mass that is involved during aerobic activity, the higher the oxygen and energy demands of the activity thus, resulting in cardiorespiratory development.

CHOICES OF AEROBIC ACTIVITIES

Cross-trainingCombination of aerobic activities

that contribute to overall fitness

Aerobic activity should be supplemented with strength and flexibility exercises.

CHOICES OF AEROBIC ACTIVITIES

Walking Hiking Jogging Aerobic dance Swimming Water aerobics Cycling

Spinning / “Indoor Cycling

Rope Skipping In-line skating Rowing Stair Climbing Racquet Sports