Aerobic exercise

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In physical exercise, Aerobic exercise is complementary to anaerobic exercise. Aerobic literally means "with oxygen", and refers to the use of oxygen in muscles' energy-generating process. Aerobic exercise describes any type of exercise, typically performed at moderate levels of intensity for extended periods of time, which increases the heart rate. Oxygen, fats and glucose are used to produce adenosine triphosphate, the basic fuel for all cells.

There are various types of aerobic exercise. In general, aerobic exercise is one performed at a moderately high level of intensity over a long period of time. For example, running a long distance at a moderate pace is an aerobic exercise, but sprinting is not.

Aerobic exercise confers many health benefits, namely by burning calories very effectively and, if performed regularly, increasing the basal metabolic rate, both of which aid in weight loss. This form of exercise was first promoted by Dr. Kenneth H. Cooper, in the 1960s, as a type of training designed to strengthen the heart and lungs. When test subjects participated in regular, vigorous aerobic exercise, they gained a number of health benefits, which he collectively called the aerobic 'Training Effect'. These benefits include:

Strengthening the muscles involved in respiration, to facilitate the flow of air in and out of the lungs;

Strengthening the heart muscle, to improve its pumping efficiency and reduce the resting heart rate;

Toning muscles throughout the body, which can improve overall circulation and reduce blood pressure;

Increasing the total number of red blood cells in the body, to facilitate transport of oxygen throughout the body.

Regular, vigorous aerobic activity can, as a result, reduce the risk of death due to cardiovascular problems. In addition, high-impact aerobic activities (such as jogging or jumping rope) can stimulate bone growth, as well as reducing the risk of osteoporosis for both women and men.

'Aerobics' is a particular form of aerobic exercise. Aerobics classes generally involve rapid stepping patterns, performed to music with cues provided by an instructor. This type of aerobic activity became quite popular after the 1970 publication of Dr. Cooper's book The New Aerobics, and went through a brief period of intense popularity in the 1980s, when many celebrities (such as Jane Fonda and Richard Simmons) produced videos or created television shows promoting this type of aerobic exercise. Group exercise aerobics can be divided into two major types: Freestyle Aerobics and Pre-choreographed Aerobics.

1 Aerobic capacity
2 History
3 Critiques
4 Commercial success
5 References

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Aerobic capacity

Aerobic capacity describes the functional status of the cardiorespiratory system, including, for example, the heart, lungs or blood vessels. Aerobic capacity is defined as the maximum volume of oxygen consumed by the muscles during exercise. To measure maximal aerobic capacity, an exercise physiologist or physician typically directs a subject to exercise on a treadmill, first by walking at an easy pace and then, at set time intervals during graded exercise tests, gradually increasing the workload. The higher a cardiorespiratory endurance level, the more oxygen transported to exercising muscles and the longer exercise can be maintained without exhaustion. The higher aerobic capacity, the higher the level of aerobic fitness.

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History

The term, and exercise method, was developed by Kenneth Cooper, M.D., an exercise physiologist of the U.S. Air Force. Dr. Cooper, an avowed exercise enthusiast, was personally and professionally puzzled about why some people with excellent muscular strength were still prone to poor performance at tasks such as long-distance running, swimming and bicycling. He began measuring systematic human performance using a bicycle ergometer, and began measuring sustained performance in terms of the ability to utilize oxygen.

His groundbreaking book, Aerobics, was published in 1969, and included scientific exercise programs using running, walking, swimming and bicycling. The book came at a fortuitous historical moment, when increasing weakness and inactivity in the general population was causing a perceived need for increased exercise. It became a best-seller.

Cooper's scientific data provided the scientific baseline for almost all modern aerobics programs, most of which are based on oxygen-consumption equivalency.

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Critiques

When generalized fitness is a professional operational requirement, as for athletes, combat services, police and fire personnel, aerobic exercise alone may not provide a well-balanced exercise program. In particular, muscular strength, especially upper-body muscular strength, is usually neglected. Also, the metabolic pathways involved in anaerobic metabolism, glycolysis and lactic acid fermentation, are not exercised at peak rates, and these are important for peak performance of many tasks. Aerobics is, however, an extremely valuable component of a balanced exercise program.

Some persons suffer repetitive stress injuries with some forms of aerobics and then must choose less-injurious, "low impact" forms.

Aerobics notably does not increase the resting metabolic rate as much as some forms of weight-training, and may therefore be less effective at reducing obesity. However, this form of exercise also allows for longer, more frequent activity and consumes more energy when the individual is active.

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Commercial success

Aerobic exercise has long been a popular form of weight loss and physical fitness, often taking a commercial form.

Tennis and jogging gained prominence and popularity in the 1970's
Judi Sheppard Missett largely helped create the market for commercial aerobics with her Jazzercise program in the 1970's
Richard Simmons hosted an aerobic exercise show on television, beginning in the 1980's
Billy Blanks's Tae Bo helped popularize cardio-boxing, workouts that used martial arts movements in the 1990's
Figure Skating is a good workout.
The Nia Technique, also called Neuromuscular Integrative Action, was developed in the 1980s as a form of "non-impact" aerobics (the original words in the acronym). In the '80s, impact injuries and "no pain no gain" attitudes came to dominate traditional aerobics classes. By contrast, the Nia Technique is based on "the body's way" -- moving with ease and pleasure, to follow a personal journey to not only physical but also mental, emotional, and spiritual fitness.