Cardio is Short for Cardiovascular

8/4/2019 Cardio is Short for Cardiovascular

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Cardio is short for cardiovascular, which refers to the heart. Cardiovascular exercise

is exercise that raises your heart rate and keeps it elevated for a period of time.

Another name for it is aerobic exercise. The kinds of exercise that are associated

with cardiovascular workouts are things like jogging, fast walking, and swimming

where there is no break in the routine. Exercises that emphasize stretch and

strength, like Pilates, are generally not considered cardio exercise, though Pilatescan be done in a cardio way, and can certainly be combined with cardio workouts to

great effect.

There is a hefty list of health benefits associated with doing cardio exercise. Here

are some top reasons to include cardio in your workout routine:

It strengthens the heart

It strengthens the lungs and increases lung capacity

It boosts the metabolism, burns calories, and helps you lose weight

It helps reduce stress

It increases energy

It promotes restful sleep

Now that you are convinced of the benefits of cardio exercise, you might be

wondering: "How high does my heart rate have to be and how long do I keep it

there?" We will take a look at those questions and find out how to establish a target

heart rate on the next page. But before we get in to any fancy stuff, there is a good

rule of thumb to know about when you are doing cardio types of exercise: You

should be able to talk. If you are too winded to speak comfortably, your heart rate is

probably too high and you need to slow down.

Cardio 101 - The Facts About Cardio

With a large percentage of Americans overweight, it's clear that many of us are notfollowing the latest exercise guidelines that prescribe an hour of exercise a day. In

fact, there was no doubt a collective groan when people realized they would now

have to find an hour each day to do something they can't seem to find 5 minutes

for. How important are these guidelines and what can you do to make them fit into

your life?

The Simple Facts About Cardio


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Before we talk about how much cardio you should do, you should at least know why

it's so important. Cardiovascular exercise simply means that you're involved in an

activity that raises your heart rate to a level where you're working, but can still talk

(aka, in your Target Heart Rate Zone). Here's why cardio is so important:

It's one way to burn calories and help you lose weight

It makes your heart strong so that it doesn't have to work as hard to pump blood

It increases your lung capacity

It helps reduce risk of heart attack, high cholesterol, high blood pressure and

diabetes

It makes you feel good

It helps you sleep better

It helps reduce stress

I could go on all day, but you get the point

Bottom line: you need cardio if you want to get your weight under control and get

your stress to a tolerable level.

Your first step is to what kind of activities you'd like to do. The trick is to think about

what's accessible to you, what fits your personality and what you'd feel comfortable

fitting into your life. If you like to go outdoors, running, cycling, hiking or walking are

all good choices. If you like the gym, you'll have access to stationary bikes, elliptical

trainers, treadmills, rowing machines, stairmasters and more.

For the home exerciser, there are a number of excellent exercise videos to try and

you don't need much equipment to get a great home cardio workout.

Just about any activity will work, as long as it involves a movement that gets your

heart rate into your Target Heart Rate Zone. Remember:

There is no 'best' cardio exercise. Anything that you enjoy and that gets your heart

rate up fits the bill


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It's not what you do, but how hard you work. Any exercise can be challenging if you

make it that way

Do something you enjoy. If you hate gym workouts, don't force yourself onto a

treadmill. If you like socializing, consider sports, group fitness, working out with a

friend or a walking club.

Choose something you can see yourself doing at least 3 days a week.

Be flexible and don't be afraid to branch out once you get comfortable with exercise

After you choose what to do, the most important element of your workout will now

be how long you do it. You should work on duration before you work on anything

else--it's more important to work on continuous exercise than to worry about howfast you're going or how hard you're working. If you're a beginner, start with 10-20

minutes and add more time to each workout until you're up to 30 minutes.

The 'official' guidelines say to workout for 30-60 minutes most days of the week, but

don't feel like you have to start at that level if you're not ready. Fee free to:

Split your workouts into smaller workouts throughout the day.

Take a few minutes here and there for some stair-climbing or speed walking.

Do all those things you know you should be doing: take the stairs, walk more, stop

driving around looking for that front row parking space, etc.

Make the time. People who workout don't have more time than people who don't.

They've just practiced making exercise a priority. Scheduling your workouts and

treating them like any other appointment you wouldn't miss may help you stick to

your program.

Pay someone to make you exercise. Finding a good personal trainer can make a

difference when it comes to motivation and reaching your goals.

Do something...anything. If you think 5 minutes isn't enough time to workout, you

couldn't be more wrong. Whether it's 5 minutes, 10 minutes or 60 minutes, every

single minute counts.

Keep in mind that doing too much cardio is a no-no as well and can actually

backfire. There is a point of diminishing returns, so keep it reasonable (3-6 days a

week, depending on your fitness level), vary your intensityf and don't forget to take

rest days when needed.


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The frequency of your workouts will depend on your fitness level and your schedule.

Beginners should start with about 3 non-consecutive days of cardio and work their

way up to more frequent sessions. The general guidelines are:

To maintain current fitness level: 2-4 days a week (at least 20 minutes)

To lose weight: 4 or more days a week (at least 30 minutes)

To train for a triathlon: A whole lot.

What happens if you can't follow the guidelines? If you're still working on building

the endurance and conditioning, it may take a few weeks to work your way up to

more frequent exercises. If it's a busy schedule that stands in your way or other

obstacles, do your best to workout as many days as you can try to squeeze

something in, even if it's just a 5 or 10-minute brisk walk, on the other days.

Keep in mind that if you can't follow the guidelines because of your busy schedule,

you may have trouble reaching your weight loss goals. If you can't do the work

required to reach your goals, you may have to change your lifestyle or, if that isn't

working, change your goal to fit where you are in your exercise or weight loss

experience. Next page How hard should you workout?

Once you've gotten used to exercise (and are up to 30 minutes of continuous

movement) you can start working on your intensity. How hard you work is a crucial

factor in your workout because:

How hard you work is directly related to how many calories you burn

Raising intensity is the best way to burn more calories when you're short on time.

It's an easy part of your workout to change--all you do is work harder

It's easy to monitor with a heart rate monitor or perceived exertion scale

So how hard should you work? That depends on several factors including your

fitness level and your goals. There are three different levels of intensity you can

focus on during your workouts, and you can even incorporate all of these levels into

the same workout:

High Intensity Cardio: This falls between about 75-85% of your maximum heart rate

(MHR) if you're using heart rate zones, or a 7 to 8 on this perceived exertion scale.


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What this translates to is exercise at a level that feels challenging and leaves you

too breathless to talk much. If you're a beginner, you may want to work up to this

level or try interval training so that you work harder for shorter periods of time.

Moderate Intensity Cardio: This level falls between about 60-70% of your MHR (a

level 4 to 6 on this perceived exertion scale). The American College of SportsMedicine (ACSM) often recommends this level of intensity in its exercise guidelines.

This is the level you typically want to shoot for during your workouts.

Low Intensity Cardio: This type of exercise is considered to be below about 50-55%

of your MHR, or about a level 3 to 5 on this perceived exertion scale. This is a good

level to work at during your warm ups or when you're squeezing in other activities,

like walking, throughout the day.

Learn more about how to monitor your intensity and how much exercise you really

need.

Keep in mind that your target heart rate calculation isn't 100% accurate so you

might want to use a combination of perceived exertion and your heart rate to find a

range that works for you.

Cardio Workouts at the Gym

The following workouts should give you some ideas on how to spice up your

workouts and burn more calories by raising and lowering the intensity. Modify each

workout according to your fitness level and feel free to increase or decrease speed,

incline and/or workout time to fit your needs.

For each exercise, warm up with 5-10 minutes of light cardio and keep track of your

Perceived Exertion or monitor your heart rate. Use this calorie calculator to

determine how many calories you're burning. End with a cool down and stretch.

Treadmill

Start with incline at zero and speed at a comfortable pace (walking or jogging).

Perceived Exertion (PE)=Level 5 (see Perceived Exertion Scale).

1 Minute: Raise incline one or more percent every 15 seconds. PE=5-6

1 Minute: Reduce the incline one percent every fifteen seconds. PE=6-7


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3 Minutes: Walk or jog at a steady pace. PE=5

Repeat entire cycle for 30 or more minutes

Approximate calories burned: 320(based on 140 lb person)

Elliptical Trainer

Using manual program, enter workout time as 30 minutes and choose appropriate

level

6 Minutes: Set ramps (if option) and resistance levels at medium level. PE=5

2 Minutes: Set ramps at highest level and increase resistance every 30 seconds.

PE=6-8

2 Minutes: Lower ramps and resistance to comfortable level. PE=5

6 minutes: Set ramps and resistance to medium and go backwards. PE=5-6

Repeat entire cycle for remaining time

Calories Burned: 250-300 (based on 140 lb person)

Bike

Using the manual program, enter your workout time as 30 minutes and choose

appropriate level

5 Minutes: Cycle at a comfortable pace. PE=5.

5 Minutes: Raise level several increments and decrease a level every 30 seconds.

PE=6-8.

5 Minutes: Cycle at comfortable pace. PE=5.

5 Minutes: Raise level higher than before and decrease a level every 30 seconds.

PE=6-8

5 Minutes: Cycle at comfortable pace. PE=5.

5 Minutes: At current level, increase a level each minute. PE=7-8.

Calories Burned: 245 (based on 140 lb person)

Hit the Road


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Instead of spending 40 minutes inside a sweaty gym, head outside for a walk/run.

Warm up with a brisk walk/slow jog for 5-10 minutes.

Jog/walk briskly for 3 minutes

Sprint or speed walk for 30 seconds

Repeat this cycle 6 for the remaining time, keeping PE between 5-8.

As you can see, it's easy to spice up your workouts by playing around with your

speed, incline and resistance and alternating high intensity intervals with recovery

periods. This not only keeps you from getting bored, it also helps burn more calories

and increases your endurance very quickly. Use this technique with any cardio

activity to keep things interesting!

How High Should My Heart Rate Be?

To get the most out of a cardio workout, you will first want to figure out what yourmaximum heart rate (beats per minute) is. To do that, subtract your age from 226

for women or 220 for men. Now, you don't want to workout at your maximum heart

rate. You want to workout in your target heart rate zone, which the American Heart

Association suggests is 50% to 75% of the maximum heart rate for healthy people.

You would calculate more toward 50% if you are just getting in shape and more

toward 75% if you are in great shape.

Here is a sample calculation for a 40-year-old woman just getting started in cardio

workouts.

226 - 40 (her age) = 180 maximum heart rate (beats per minute)

180 x .50 = 90 heart beats per minute as her target heart rate

Make it easy on yourself when you are working out, by figuring that the number of

beats you need in just 10 seconds will be your target heart rate divided by 6. In our


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sample case, 90 divided by 6 is 15. She will want to count 15 beats in 10 seconds to

be at her target heart rate.

You can also find many target heart rate calculators online.

Count Your Heart Beats Per Minute:

To figure out how many times your heart is beating in a minute, place two fingers at

the back corner of your lower jaw and then slide down an inch or so until you feel

your pulse through the carotid artery in your neck. Count the number of beats in 10

seconds and then multiply by 6 to get your beats per minute.

A heart rate monitor can be a very useful tool as you develop your cardio workouts.

They save a lot of pulse counting and calculation time.

Compare Prices on Heart Rate Monitors:

How Long Should I Keep My Heart Rate Up?

How long your cardio sessions should be depends on your level of fitness and your

goals. The American Heart Association, in conjunction with the American College of

Sports Medicine, recommends a minimum of 30 minutes of moderate aerobicactivity five days per week, or at least 20 minutes of vigorous activity 3 days per

week. These are minimums, but you may still need to work up to these levels as you

increase your aerobic fitness. The important thing is to begin a program.

* Please note that I have presented general guidelines for maximum and target

heart rates that are given to healthy adults. If you are overweight or have other

health issues, consult with your healthcare professional before beginning a cardio

program.

Isometric exerciseFrom Wikipedia, the free encyclopedia

Isometric exercise orisometrics are a type ofstrength training in which thejointangle

andmusclelength do not change during contraction (compared to concentric oreccentriccontractions,
http://en.wikipedia.org/wiki/Strength_traininghttp://en.wikipedia.org/wiki/Jointhttp://en.wikipedia.org/wiki/Jointhttp://en.wikipedia.org/wiki/Musclehttp://en.wikipedia.org/wiki/Musclehttp://en.wikipedia.org/wiki/Musclehttp://en.wikipedia.org/wiki/Muscle_contraction#Concentric_contractionhttp://en.wikipedia.org/wiki/Muscle_contraction#Eccentric_contractionhttp://en.wikipedia.org/wiki/Muscle_contraction#Eccentric_contractionhttp://en.wikipedia.org/wiki/Jointhttp://en.wikipedia.org/wiki/Musclehttp://en.wikipedia.org/wiki/Muscle_contraction#Concentric_contractionhttp://en.wikipedia.org/wiki/Muscle_contraction#Eccentric_contractionhttp://en.wikipedia.org/wiki/Strength_training


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called dynamic/isotonic movements). Isometrics are done in static positions, rather than being dynamic

through a range of motion. The joint and muscle are either worked against an immovable force

(overcoming isometric) or are held in a static position while opposed by resistance (yielding isometric).

Contents

[hide]

1 Definition

2 Isometric resistance

3 History

4 Medical uses

5 Comparison with dynamic

exercises

6 NASA studies

7 See also

8 References

9 External links

[edit]Definition

Isometric exercise is a form of exercise involving the static contraction of a muscle without any visible

movement in the angle of the joint. This is reflected in the name; the term "isometric" combines the prefix

"iso" (same) with "metric" (distance), meaning that in these exercises the length of the muscle does not

change,[1] as compared to isotonic contractions ("tonos" means "tension" in Greek) in which the

contraction strength does not change but the joint angle does.

[edit]Isometric resistance

Resistance in isometric exercises typically involve contractions of the muscle using:

The body's own structure

Structural items (e.g., pushing against a door frame)

Free weights, weights machines orelastic equipment(e.g. holding a weight in a fixed position)

Pressure plate type equipment that has a digital readout of maximal force.

Depending on the goal of the exercise, the exertion can be maximal, or sub-maximal.

[edit]History
http://en.wikipedia.org/wiki/Range_of_motionhttp://en.wikipedia.org/wiki/Range_of_motionhttp://toggletoc%28%29/http://toggletoc%28%29/http://toggletoc%28%29/http://en.wikipedia.org/wiki/Isometric_exercise#Definitionhttp://en.wikipedia.org/wiki/Isometric_exercise#Isometric_resistancehttp://en.wikipedia.org/wiki/Isometric_exercise#Historyhttp://en.wikipedia.org/wiki/Isometric_exercise#Medical_useshttp://en.wikipedia.org/wiki/Isometric_exercise#Comparison_with_dynamic_exerciseshttp://en.wikipedia.org/wiki/Isometric_exercise#Comparison_with_dynamic_exerciseshttp://en.wikipedia.org/wiki/Isometric_exercise#NASA_studieshttp://en.wikipedia.org/wiki/Isometric_exercise#See_alsohttp://en.wikipedia.org/wiki/Isometric_exercise#Referenceshttp://en.wikipedia.org/wiki/Isometric_exercise#External_linkshttp://en.wikipedia.org/w/index.php?title=Isometric_exercise&action=edit&section=1http://en.wikipedia.org/wiki/Isometric_exercise#cite_note-0http://en.wikipedia.org/wiki/Isometric_exercise#cite_note-0http://en.wikipedia.org/w/index.php?title=Isometric_exercise&action=edit&section=2http://en.wikipedia.org/wiki/Resistance_traininghttp://en.wikipedia.org/wiki/Resistance_traininghttp://en.wikipedia.org/w/index.php?title=Isometric_exercise&action=edit&section=3http://en.wikipedia.org/wiki/Range_of_motionhttp://toggletoc%28%29/http://en.wikipedia.org/wiki/Isometric_exercise#Definitionhttp://en.wikipedia.org/wiki/Isometric_exercise#Isometric_resistancehttp://en.wikipedia.org/wiki/Isometric_exercise#Historyhttp://en.wikipedia.org/wiki/Isometric_exercise#Medical_useshttp://en.wikipedia.org/wiki/Isometric_exercise#Comparison_with_dynamic_exerciseshttp://en.wikipedia.org/wiki/Isometric_exercise#Comparison_with_dynamic_exerciseshttp://en.wikipedia.org/wiki/Isometric_exercise#NASA_studieshttp://en.wikipedia.org/wiki/Isometric_exercise#See_alsohttp://en.wikipedia.org/wiki/Isometric_exercise#Referenceshttp://en.wikipedia.org/wiki/Isometric_exercise#External_linkshttp://en.wikipedia.org/w/index.php?title=Isometric_exercise&action=edit&section=1http://en.wikipedia.org/wiki/Isometric_exercise#cite_note-0http://en.wikipedia.org/w/index.php?title=Isometric_exercise&action=edit&section=2http://en.wikipedia.org/wiki/Resistance_traininghttp://en.wikipedia.org/w/index.php?title=Isometric_exercise&action=edit&section=3


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Isometric exercises are thousands of years old, with examples from the static holdsin certain branches

ofyoga orChinese martial arts.

Isometrics were first brought to the modern public's attention in the early days ofphysical culture, the

precursor to bodybuilding. Many of the great bodybuilders of the day incorporated isometric exercises into

their training regimes. Contrary to popular opinion, The Charles Atlas "Dynamic Tension" Course did not

include any true isometric exercises, but rather Self-Resistance (that is: Pitting one limb against the other)

and Bodyweight Calisthenics.[2] which he learned from the "Conscious Evolution" course ofAlois P.

Swoboda.[3] Isometrics fell out of favor as it was discovered that many of the principal advocates were

using anabolic steroids to enhance their gains.[4]

Today many new training protocols exist incorporating isometrics once again. Isometric exercises are

often made into parts of normal, isotonic exercises. For example, during a set of rows, some people hold

their position when the handles are closest to their chest in order to "squeeze" the muscle, in an effort to

further strain the muscle.

[edit]Medical uses

Isometric exercises can also be used at the bedside to differentiate variousheart murmurs; the murmur

ofmitral regurgitation gets louder[5] as compared to the quieter murmur ofaortic stenosis.[6]

[edit]Comparison with dynamic exercises

Isometric exercises have some differences in training effect as compared to dynamic exercises. While

isometric training increases strength at the specific joint angles of the exercises performed and additional

joint angles to a lesser extent, dynamic exercises increase strength throughout the full range of motion[7] .

Generally speaking however, people who train isometrically don't train through a full range of motion as

the strength gained at the training joint angle is where they require it. While dynamic exercises are slightly

better than isometric exercises at enhancing the twitch force of a muscle, isometrics are significantly

better than dynamic exercises at increasing maximal strength at the joint angle. [8]Flexibility may be

increased when isometrics are performed at joint range of motion extremes. These isometric contractions

recruit muscle fibers that are often neglected in some dynamic exercises. For example, gymnasts are

extremely strong at great ranges of motion through the practice of isometric holds.

[edit]NASA studies

NASAhas researched the use of isometrics in preventing muscle atrophy experienced byastronauts as a

result of living in a zero gravityenvironment. Isometrics, muscle lengthening andmuscle

shortening exercises were studied and compared. The outcome showed that while all three exercise

types did indeed promote muscle growth, isometrics failed to prevent a decrease in the amount
http://en.wikipedia.org/wiki/Asanahttp://en.wikipedia.org/wiki/Asanahttp://en.wikipedia.org/wiki/Yogahttp://en.wikipedia.org/wiki/Chinese_martial_artshttp://en.wikipedia.org/wiki/Chinese_martial_artshttp://en.wikipedia.org/wiki/Chinese_martial_artshttp://en.wikipedia.org/wiki/Physical_culturehttp://en.wikipedia.org/wiki/Physical_culturehttp://en.wikipedia.org/wiki/Physical_culturehttp://en.wikipedia.org/wiki/Bodybuildinghttp://en.wikipedia.org/wiki/Bodybuildinghttp://en.wikipedia.org/wiki/Charles_Atlashttp://en.wikipedia.org/wiki/Isometric_exercise#cite_note-1http://en.wikipedia.org/wiki/Isometric_exercise#cite_note-1http://en.wikipedia.org/wiki/Alois_P._Swobodahttp://en.wikipedia.org/wiki/Alois_P._Swobodahttp://en.wikipedia.org/wiki/Isometric_exercise#cite_note-2http://en.wikipedia.org/wiki/Isometric_exercise#cite_note-2http://en.wikipedia.org/wiki/Anabolic_steroidhttp://en.wikipedia.org/wiki/Isometric_exercise#cite_note-3http://en.wikipedia.org/w/index.php?title=Isometric_exercise&action=edit&section=4http://en.wikipedia.org/wiki/Heart_murmurhttp://en.wikipedia.org/wiki/Heart_murmurhttp://en.wikipedia.org/wiki/Heart_murmurhttp://en.wikipedia.org/wiki/Mitral_regurgitationhttp://en.wikipedia.org/wiki/Isometric_exercise#cite_note-4http://en.wikipedia.org/wiki/Aortic_stenosishttp://en.wikipedia.org/wiki/Aortic_stenosishttp://en.wikipedia.org/wiki/Aortic_stenosishttp://en.wikipedia.org/wiki/Isometric_exercise#cite_note-5http://en.wikipedia.org/w/index.php?title=Isometric_exercise&action=edit&section=5http://en.wikipedia.org/wiki/Range_of_motionhttp://en.wikipedia.org/wiki/Range_of_motionhttp://en.wikipedia.org/wiki/Isometric_exercise#cite_note-6http://en.wikipedia.org/wiki/Isometric_exercise#cite_note-6http://en.wikipedia.org/wiki/Isometric_exercise#cite_note-6http://en.wikipedia.org/wiki/Isometric_exercise#cite_note-7http://en.wikipedia.org/wiki/Isometric_exercise#cite_note-7http://en.wikipedia.org/w/index.php?title=Isometric_exercise&action=edit&section=6http://en.wikipedia.org/wiki/NASAhttp://en.wikipedia.org/wiki/NASAhttp://en.wikipedia.org/wiki/Astronautshttp://en.wikipedia.org/wiki/Astronautshttp://en.wikipedia.org/wiki/Weightlessnesshttp://en.wikipedia.org/wiki/Weightlessnesshttp://en.wikipedia.org/wiki/Muscle_contraction#Eccentric_contractionhttp://en.wikipedia.org/wiki/Muscle_contraction#Concentric_contractionhttp://en.wikipedia.org/wiki/Muscle_contraction#Concentric_contractionhttp://en.wikipedia.org/wiki/Muscle_contraction#Concentric_contractionhttp://en.wikipedia.org/wiki/Asanahttp://en.wikipedia.org/wiki/Yogahttp://en.wikipedia.org/wiki/Chinese_martial_artshttp://en.wikipedia.org/wiki/Physical_culturehttp://en.wikipedia.org/wiki/Bodybuildinghttp://en.wikipedia.org/wiki/Charles_Atlashttp://en.wikipedia.org/wiki/Isometric_exercise#cite_note-1http://en.wikipedia.org/wiki/Alois_P._Swobodahttp://en.wikipedia.org/wiki/Alois_P._Swobodahttp://en.wikipedia.org/wiki/Isometric_exercise#cite_note-2http://en.wikipedia.org/wiki/Anabolic_steroidhttp://en.wikipedia.org/wiki/Isometric_exercise#cite_note-3http://en.wikipedia.org/w/index.php?title=Isometric_exercise&action=edit&section=4http://en.wikipedia.org/wiki/Heart_murmurhttp://en.wikipedia.org/wiki/Mitral_regurgitationhttp://en.wikipedia.org/wiki/Isometric_exercise#cite_note-4http://en.wikipedia.org/wiki/Aortic_stenosishttp://en.wikipedia.org/wiki/Isometric_exercise#cite_note-5http://en.wikipedia.org/w/index.php?title=Isometric_exercise&action=edit&section=5http://en.wikipedia.org/wiki/Range_of_motionhttp://en.wikipedia.org/wiki/Isometric_exercise#cite_note-6http://en.wikipedia.org/wiki/Isometric_exercise#cite_note-7http://en.wikipedia.org/w/index.php?title=Isometric_exercise&action=edit&section=6http://en.wikipedia.org/wiki/NASAhttp://en.wikipedia.org/wiki/Astronautshttp://en.wikipedia.org/wiki/Weightlessnesshttp://en.wikipedia.org/wiki/Muscle_contraction#Eccentric_contractionhttp://en.wikipedia.org/wiki/Muscle_contraction#Concentric_contractionhttp://en.wikipedia.org/wiki/Muscle_contraction#Concentric_contraction


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ofcontractile proteins found in the muscle tissue. The result was muscle degradation at a molecular level.

As contractile proteinsare what cause muscles to contract and give them theirphysical strength, NASA

has concluded that isometrics may not be the best way for astronauts to maintain muscle tissue.[9]

Aerobic exerciseFrom Wikipedia, the free encyclopedia

(Redirected fromCardiovascular exercise)

This article needs additionalcitationsforverification.Please helpimprove this articleby addingreliable references. Unsourced material may

bechallengedandremoved.(January 2008)

For other uses, seeAerobics.

Aerobic exercise is physical exercise that intends to improve the oxygen system[1]Aerobic means

"with oxygen", and refers to the use of oxygen in the body's metabolic orenergy-generating process.

Many types of exercise are aerobic, and by definition are performed at moderate levels of intensity forextended periods of time.

Contents

[hide]

1 History

2 Aerobic versus anaerobic

exercise

3 Aerobic capacity

4 Criticisms

5 Commercial success

6 Varieties of cardiovascular

exercise

o 6.1 Indoor

o 6.2 Outdoor

o 6.3 Indoor or outdoor

7 See also

8 Footnotes

9 References

[edit]History
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Both the term and the specific exercise method were developed by Kenneth H. Cooper, M.D., an exercise

physiologist, and Col. Pauline Potts, a physical therapist, both in the United States 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 a person's ability to use oxygen. His

groundbreaking book,Aerobics, was published in 1968, 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 bestseller. Cooper's data provided the scientific baseline for almost all modern

aerobics programs, most of which are based on oxygen-consumption equivalency.

[edit]Aerobic versus anaerobic exercise

Fox and Haskell formula showing the split between aerobic (light orange) and anaerobic (dark orange) exercise and heart

rate.

Aerobic exercise and fitness can be contrasted withanaerobic exercise, of whichstrength

training and short-distance running are the most salient examples. The two types of exercise differ by the

duration and intensity of muscular contractions involved, as well as by how energy is generated within the

muscle. Initially during aerobic exercise,glycogenis broken down to produce glucose, which then reacts

with oxygen (Krebs cycle) to produce carbon dioxide and water and releasing energy. In the absence of

these carbohydrates, fatmetabolism is initiated instead. The latter is a slowprocess, and is accompanied

by a decline in performance level. This gradual switch to fat as fuel is a major cause of

what marathon runners call "hitting the wall".Anaerobic exercise, in contrast, refers to the initial phase of

exercise, or to any short burst of intense exertion, in which the glycogen or sugar is respired without

oxygen, and is a far less efficient process. Operating anaerobically, an untrained 400 meter sprinter may

"hit the wall" short of the full distance.
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Aerobic exercise comprises innumerable forms. In general, it is performed at a moderate level of intensity

over a relatively long period of time. For example, running a long distance at a moderate pace is an

aerobic exercise, but sprinting is not. Playing singles tennis, with near-continuous motion, is generally

considered aerobic activity, while golf or two person team tennis, with brief bursts of 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 improve aerobic capacity and fitness.

Among the recognized benefits of doing regular aerobic exercise are:

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 efficiency and reduce the

resting heart rate, known asaerobic conditioning

Strengthening muscles throughout the body

Improving circulation efficiency and reducing blood pressure

Increasing the total number of red blood cells in the body, facilitating transport of oxygen

Improved mental health, including reducing stress and lowering the incidence of depression

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 jumping rope) can stimulate bone growth, as well as

reducing the risk ofosteoporosis for both men and women.

In addition to the health benefits of aerobic exercise, there are numerous performance benefits:

Increased storage of energy molecules such as fats and carbohydrates within the muscles,

allowing for increased endurance

Neovascularization of the musclesarcomeres to increase blood flow through the muscles

Increasing speed at which aerobic metabolism is activated within muscles, allowing a greater

portion of energy for intense exercise to be generated aerobically

Improving the ability of muscles to use fats during exercise, preserving intramuscularglycogen

Enhancing the speed at which muscles recover from high intensity exercise

Both the health benefits and the performance benefits, or "training effect", require a minimum duration

and frequency of exercise. Most authorities suggest at least twenty minutes performed at least three

times per week[citation needed].
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[edit]Aerobic capacity

'Aerobic capacity' describes the functional capacity of the cardiorespiratory system, (the heart, lungs and

blood vessels). Aerobic capacity is defined as the maximum amount of oxygen the body can use during a

specified period, usually during intense exercise.[2]It is a function both of cardiorespiratory performance

and the maximum ability to remove and utilize oxygen from circulating blood. To measure maximal

aerobic capacity, an exercise physiologist or physician will perform 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 respirometerto 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 which the individual can exercise. More simply stated, the higher the

aerobic capacity, the higher the level of aerobic fitness. The Cooperand multi-stage fitness tests can also

be used to assess functional aerobic capacity for particular jobs or activities.

The degree to which aerobic capacity can be improved by exercise varies very widely in the human

population: while the average response to training is an approximately 17% increase in VO2max, in any

population there are "high responders" who may as much as double their capacity, and "low responders"

who will see little or no benefit from training.[3]Studies indicate that approximately 10% of otherwise

healthy individuals cannot improve their aerobic capacity with exercise at all.[4] The degree of an

individual's responsiveness is highlyheritable, suggesting that this trait is genetically determined.[3]

[edit]Criticisms

When overall fitness is an occupational requirement, as it is for athletes, soldiers, and police and fire

personnel, aerobic exercise alone may not provide a well balanced exercise program. In particular,

muscular strength, especially upper-body muscular strength, may be neglected. Also, the metabolic

pathways involved in anaerobicmetabolism (glycolysis and lactic acid fermentation) that generate energy

during high intensity, low duration tasks, such as sprinting, are not exercised at peak aerobic exercise

levels. Aerobic exercise remains however a valuable component of a balanced exercise program and is

good for cardiovascular health.

Some persons suffer repetitive stress injuries with some forms of aerobics, and then must choose less

injurious, "low-impact" forms of aerobics, or lengthen the gap between bouts of exercise to allow for

greater recovery.

Aerobics does not increase the basal metabolic rateas much as some forms of weight-training (which

builds muscle mass), and may therefore be less effective at reducing obesity.[citation needed] Further, higher

intensity exercise, such asHigh-intensity interval training (HIIT), increases the resting metabolic
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rate(RMR) in the 24 hours following high intensity exercise,[5]ultimately burning more calories than lower

intensity exercise; low intensity exercise burns more calories during the exercise, but fewer afterwards.

Aerobic activity is also used by individuals with anorexiaas a means of suppressing appetite, since

aerobic exercise increases sugar and fatty acid transport in the blood by stimulating tissues to release

their energy stores. While there is some support for exercising while hungry as a means of tapping into fat

stores, most evidence is equivocal. In addition, performance can be impaired by lack of nutrients, which

will reduce training effects.

[edit]Commercial success

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

commercial form.

Judi Sheppard Missett largely helped create the market for commercial aerobics with

herJazzerciseprogram in the 1970s

Richard Simmons hosted an aerobic exercise show on television, beginning in the 1980s, and

continued with a variety of exercise videos.

Billy Blanks's Tae Bo helped popularize cardio-boxing, workouts that used martial arts

movements in the 1990s

The Nia Technique, also called Neuromuscular Integrative Action, was developed in the 1980s

as a form of "non-impact" aerobics (the original word is in the acronym). This is in contrast to popular

"no pain no gain" attitudes, and attempted to combat the problem of impact injuries.

[edit]Varieties of cardiovascular exercise

[edit]Indoor

stair climbing

elliptical trainer

indoor rower

stairmaster

stationary bicycle

treadmill

[edit]Outdoor

cross-country skiing

cycling
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inline skating

jogging

nordic walking

[edit]Indoor or outdoor

kickboxing

swimming

kettlebell

jumping rope

Anaerobic exerciseFrom Wikipedia, the free encyclopedia

This article needs additionalcitationsforverification.Please helpimprove this articleby addingreliable references. Unsourced material may

bechallengedandremoved.(January 2008)

Fox and Haskell formula

Anaerobic exercise is exercise intense enough to triggeranaerobic metabolism. It is used by athletes in

non-endurance sports to promote strength, speed and power and by body builders to build muscle mass.

Muscles trained using anaerobic exercise develop differently compared toaerobic exercise, leading to

greater performance in short duration, high intensity activities, which last from mere seconds up to about

2 minutes.[1][2] Any activity after about two minutes will have a large aerobic metabolic component.

Anaerobic metabolism, or anaerobic energy expenditure, is a natural part of whole-body metabolic energy

expenditure.[3]Fast twitch skeletal muscle (as compared to slow twitch muscle) operates using anaerobic
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metabolic systems, such that any recruitment of fast twitch muscle fibers will lead to increased anaerobic

energy expenditure. Intense exercise lasting upwards of about four minutes (e.g., a mile race) may still

have a considerable anaerobic energy expenditure component. Anaerobic energy expenditure is difficult

to accurately quantify, although several reasonable methods to estimate the anaerobic component to

exercise are available. [2][4][5][6]

In contrast, aerobic exercise includes lower intensity activities performed for longer periods of time.

Activities such aswalking,running (including the training known as aninterval workout),swimming,

andcycling require a great deal of oxygen to generate the energy needed for prolonged exercise (i.e.,

aerobic energy expenditure). In sports which require repeated short bursts of exercise however, it is the

aerobic system that enables muscles to recover for the next burst. Therefore training for many sports

demands that both energy producing systems be developed.

There are two types of anaerobic energy systems: 1) the high energy phosphates, ATP adenosine

triphosphate and CP creatine phosphate and, 2) anaerobicglycolysis. The high energy phosphates are

stored in very limited quantities within muscle cells. Anaerobic glycolysis exclusively uses glucose (and

glycogen) as a fuel in the absence of oxygen or more specifically, when ATP is needed at rates that

exceed those provided by aerobic metabolism; the consequence of rapid glucose breakdown is the

formation of lactic acid (more appropriately, lactate at biological pH levels). Physical activities that last up

to about thirty seconds rely primarily on the former, ATP-PC phosphagen, system. Beyond this time both

aerobic and anaerobic glycolytic metabolic systems begin to predominate. The by-product of anaerobic

glycolysis, lactate, has traditionally thought to be detrimental to muscle function. However, this appears

likely only when lactate levels are very high. In reality, many changes occur within and around muscle

cells during intense exercise that can lead to fatigue, with elevated lactate levels being only one (fatigue,

that is muscular failure, is a complex subject). Elevated muscle and blood lactate concentrations are a

natural consequence of physical exertion, regardless of what form it takes: easy, moderate, hard or

severe. The effectiveness of anaerobic activity can be improved through training.[1][7]

Contents

[hide]

1 Lactate threshold (LIP or lactate inflection

point)

2 References

3 External links

4 See also

[edit]Lactate threshold (LIP or lactate inflection point)
http://en.wikipedia.org/wiki/Anaerobic_exercise#cite_note-jap.physiology.org-1http://en.wikipedia.org/wiki/Anaerobic_exercise#cite_note-3http://en.wikipedia.org/wiki/Anaerobic_exercise#cite_note-4http://en.wikipedia.org/wiki/Anaerobic_exercise#cite_note-5http://en.wikipedia.org/wiki/Aerobic_exercisehttp://en.wikipedia.org/wiki/Walkinghttp://en.wikipedia.org/wiki/Walkinghttp://en.wikipedia.org/wiki/Runninghttp://en.wikipedia.org/wiki/Interval_workouthttp://en.wikipedia.org/wiki/Interval_workouthttp://en.wikipedia.org/wiki/Human_swimminghttp://en.wikipedia.org/wiki/Human_swimminghttp://en.wikipedia.org/wiki/Cyclinghttp://en.wikipedia.org/wiki/Cyclinghttp://en.wikipedia.org/wiki/Adenosine_triphosphatehttp://en.wikipedia.org/wiki/Adenosine_triphosphatehttp://en.wikipedia.org/wiki/Creatine_phosphatehttp://en.wikipedia.org/wiki/Glycolysishttp://en.wikipedia.org/wiki/Glycolysishttp://en.wikipedia.org/wiki/Glycolysishttp://en.wikipedia.org/wiki/Glycolysishttp://en.wikipedia.org/wiki/Aerobic_metabolismhttp://en.wikipedia.org/wiki/Aerobic_metabolismhttp://en.wikipedia.org/wiki/Anaerobic_exercise#cite_note-ASMI_anaerobic-0http://en.wikipedia.org/wiki/Anaerobic_exercise#cite_note-ASMI_anaerobic-0http://en.wikipedia.org/wiki/Anaerobic_exercise#cite_note-McMahon-6http://toggletoc%28%29/http://toggletoc%28%29/http://en.wikipedia.org/wiki/Anaerobic_exercise#Lactate_threshold_.28LIP_or_lactate_inflection_point.29http://en.wikipedia.org/wiki/Anaerobic_exercise#Lactate_threshold_.28LIP_or_lactate_inflection_point.29http://en.wikipedia.org/wiki/Anaerobic_exercise#Referenceshttp://en.wikipedia.org/wiki/Anaerobic_exercise#External_linkshttp://en.wikipedia.org/wiki/Anaerobic_exercise#See_alsohttp://en.wikipedia.org/w/index.php?title=Anaerobic_exercise&action=edit&section=1http://en.wikipedia.org/wiki/Anaerobic_exercise#cite_note-jap.physiology.org-1http://en.wikipedia.org/wiki/Anaerobic_exercise#cite_note-3http://en.wikipedia.org/wiki/Anaerobic_exercise#cite_note-4http://en.wikipedia.org/wiki/Anaerobic_exercise#cite_note-5http://en.wikipedia.org/wiki/Aerobic_exercisehttp://en.wikipedia.org/wiki/Walkinghttp://en.wikipedia.org/wiki/Runninghttp://en.wikipedia.org/wiki/Interval_workouthttp://en.wikipedia.org/wiki/Human_swimminghttp://en.wikipedia.org/wiki/Cyclinghttp://en.wikipedia.org/wiki/Adenosine_triphosphatehttp://en.wikipedia.org/wiki/Adenosine_triphosphatehttp://en.wikipedia.org/wiki/Creatine_phosphatehttp://en.wikipedia.org/wiki/Glycolysishttp://en.wikipedia.org/wiki/Glycolysishttp://en.wikipedia.org/wiki/Aerobic_metabolismhttp://en.wikipedia.org/wiki/Anaerobic_exercise#cite_note-ASMI_anaerobic-0http://en.wikipedia.org/wiki/Anaerobic_exercise#cite_note-McMahon-6http://toggletoc%28%29/http://en.wikipedia.org/wiki/Anaerobic_exercise#Lactate_threshold_.28LIP_or_lactate_inflection_point.29http://en.wikipedia.org/wiki/Anaerobic_exercise#Lactate_threshold_.28LIP_or_lactate_inflection_point.29http://en.wikipedia.org/wiki/Anaerobic_exercise#Referenceshttp://en.wikipedia.org/wiki/Anaerobic_exercise#External_linkshttp://en.wikipedia.org/wiki/Anaerobic_exercise#See_alsohttp://en.wikipedia.org/w/index.php?title=Anaerobic_exercise&action=edit&section=1


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The lactate threshold (LT) is the exerciseintensity at which lactic acid starts to accumulate in

the blood stream. (This is not strictly true, as 'lactic acid' per se does not exist at the pH-levels

encountered in the body. Its anion, the lactate molecule, accumulates in the bloodhence its usage in

'onset of blood lactate accumulation' (OBLA) is 'lactate' and not 'lactic acid.' The reason for the

acidification of the blood at high exercise intensities is two-fold: the high rates of ATP hydrolysis in the

muscle release hydrogen ions, as they are co-transported out of the muscle into the blood via the MCT

monocarboxylate transporter, and also bicarbonate stores in the blood begin to be used up.) This

happens when it is produced faster than it can be removed (metabolized). This point is sometimes

referred to as the anaerobic threshold (AT), or the onset of blood lactate accumulation (OBLA). When

exercising below the LT intensity any lactate produced by the muscles is removed by the body without it

building up. The lactate threshold is a useful measure for deciding exercise intensity for training and

racing in endurance sports (e.g. long distance running, cycling, rowing, swimming, motocross, and cross

country skiing), and can be increased greatly with training. The anaerobic threshold is considered to besomewhere between 90% and 95% of your maximum heart rate andinterval trainingtakes advantage of

the body being able to temporarily exceed the lactate threshold, and then recover (reduce blood-lactate)

while operating below the threshold and while still doing physical activity. Fartlek and interval training are

similar, the main difference being the relative intensities of the exercise, best illustrated in a real-world

example: Fartlek training would involve constantly running, for a period time running just above the lactate

threshold, and then running at just below it, while interval training would be running quite high above the

threshold, but then slowing to a walk or slow jog during the rest periods. Interval training can take the form

of many different types of exercise and should closely replicate the movements found in the sport.(3)

Accurately measuring the lactate threshold involves taking blood samples (normally a pinprick to the

finger, earlobe or thumb) during a ramp test where the exercise intensity is progressively increased.

Measuring the threshold can also be performed non-invasively using gas-exchange (Respiratory quotient)

methods, which requires a metabolic cart to measure air inspired and expired.

Although the lactate threshold is defined as the point when lactic acid starts to accumulate, some testers

approximate this by using the point at which lactate reaches a concentration of 4 mM (at rest it is around

1 mM).
http://en.wikipedia.org/wiki/Exercisehttp://en.wikipedia.org/wiki/Exercisehttp://en.wikipedia.org/wiki/Lactic_acidhttp://en.wikipedia.org/wiki/Bloodhttp://en.wikipedia.org/wiki/Metabolismhttp://en.wikipedia.org/wiki/Metabolismhttp://en.wikipedia.org/wiki/Musclehttp://en.wikipedia.org/wiki/Interval_traininghttp://en.wikipedia.org/wiki/Interval_traininghttp://en.wikipedia.org/wiki/Interval_traininghttp://en.wikipedia.org/wiki/Fartlekhttp://en.wikipedia.org/wiki/Respiratory_quotienthttp://en.wikipedia.org/wiki/Concentrationhttp://en.wikipedia.org/wiki/Concentration#Molarityhttp://en.wikipedia.org/wiki/Exercisehttp://en.wikipedia.org/wiki/Lactic_acidhttp://en.wikipedia.org/wiki/Bloodhttp://en.wikipedia.org/wiki/Metabolismhttp://en.wikipedia.org/wiki/Musclehttp://en.wikipedia.org/wiki/Interval_traininghttp://en.wikipedia.org/wiki/Fartlekhttp://en.wikipedia.org/wiki/Respiratory_quotienthttp://en.wikipedia.org/wiki/Concentrationhttp://en.wikipedia.org/wiki/Concentration#Molarity

Cardio is Short for Cardiovascular

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