Aerobic conditioning
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Aerobic conditioning is the use of continuous, rhythmic movement of large muscle groups to strengthen the heart and lungs (cardiovascular system),[1] as well as changes to the skeletal muscles.[2] Improvement in aerobic conditioning occurs when athletes expose themselves to an increase in oxygen uptake and metabolism, but to keep this level of aerobic conditioning, the athletes must keep or progressively increase their training to increase their aerobic conditioning.
Aerobic conditioning is usually achieved through aerobic exercise such as running, swimming, rowing machine, elliptical, treadmill, cycling,[3] etc. A stronger heart does not pump more blood by beating faster but by beating more efficiently, primarily via increased stroke volume and left ventricular mass.[4] Trained endurance athletes can have resting heart rates as low as a reported 28 beats per minute (Miguel Indurain) or 32 beats per minute (Lance Armstrong),[5] both of whom were professional cyclists at the highest level.
Aerobic conditioning makes the heart and lungs pump blood more efficiently, delivering more oxygen to muscles and organs.[6] Skeletal muscles also become aerobically conditioned, as regular aerobic exercise produces a shift in muscle fibres from more type II (fast twitch/glycolytic) into more type I (slow-twitch/oxidative).[2] Type I muscle fibres have far more mitochondria than type II, making type I fibres the producers of adenosine triphosphate (ATP) primarily through oxidative phosphorylation rather than anaerobic glycolysis.
Some neuromuscular diseases recommend regular aerobic exercise (of varying intensities depending on the disease) in order for the skeletal muscles to become aerobically conditioned, providing symptom relief or slowing the course of the disease, for example metabolic myopathies, Duchenne muscular dystrophy, and idiopathic inflammatory myopathies (IIM).[7][8][9]
History
[edit]
Both the term and the specific exercise method were developed by Dr Kenneth H. Cooper, an exercise physiologist, and Col. Pauline Potts, a physical therapist, both of the United States Air Force. Cooper, an exercise enthusiast, was puzzled about why some people with good muscular strength were prone to perform poorly at activities such as long-distance running, swimming, and bicycling. He began using a bicycle ergometer to measure sustained performance in terms of a person's ability to use oxygen. In 1968, he published Aerobics, which included exercise programs using running, walking, swimming and bicycling. At the time the book was published there was increasing awareness of the need for increased exercise due to widespread weakness and inactivity. Cooper published a mass-market version The New Aerobics in 1979.[10][11]
Aerobic dancing was invented by Jacki Sorensen in 1969, inspired by Cooper's book. Sorensen began teaching her method and spreading it throughout the U.S. in the hands of hundreds of instructors in the 1970s. At the same time, Judi Missett's Jazzercise was taking off in the form of dance studio franchises in the U.S.[12] Aerobics gained greater popularity, spreading worldwide after the release of Jane Fonda's Workout video in 1982, sparking an industry boom.[13]Benefits
[edit]Aerobic Conditioning has many benefits, including:[14]
- build stronger bones
- improve muscle strength, endurance, and flexibility
- Improve balance
- Increase mental function
- Assist in weight management and weight loss
- Reduce risk of developing heart disease, hypertension, stroke or diabetes
- Improve lung function
- Lower blood pressure
- Increase HDL ("good" cholesterol)
- Help to manage blood sugar
Cardiovascular conditioning
[edit]Aerobic conditioning trains the heart to be more effective at pumping blood around the body,[6] it does this in a multitude of ways:[15]
- Increasing the stroke volume of the heart (how much blood the heart is pumping per beat)
- Increasing the diameter of the blood vessels, which allows for more blood to move through the body, which in turn allows for more oxygen to diffuse into muscle cells.
- Increasing the size of the heart chambers, enlarging the heart so it can hold and pump more blood.
Maximum oxygen intake (Vo2)
[edit]Aerobic conditioning has the ability to raise maximum oxygen intake,[16] meaning that they are able to diffuse more oxygen into their blood than they previously could.
Although exercising at lower intensities improves aerobic conditioning, the most rapid gains are made when exercising close to the anaerobic threshold.[17] This is the intensity at which the heart and lungs can no longer provide adequate oxygen to the working muscles and an oxygen debt begins to accrue; at this point the exercise becomes anaerobic. Aerobic training intensity for most individuals is <85-92% of maximum heart rate.[18]
Recommendations
[edit]Aerobic conditioning has many benefits to overall health as it can increase physical endurance and lifespan.[19] Once improvement in aerobic conditioning is apparent, for example in metabolism and oxygen uptake, the body progressively adapts to further training.[20]
Aerobic conditioning can be anywhere from walking on the treadmill to mowing the lawn. The average healthy person should engage in 150–200 minutes of moderate aerobic exercise every week. This amount of physical activity helps with maintaining a healthy weight and protecting the cardiovascular system.[21]
Aerobic conditioning increases the amount of physical activity that the body can endure . It benefits sports performance as well.[4] This type of conditioning can help with heart disease, diabetes, or anxiety. Aerobic conditioning also has many general benefits, such as improving mood, alleviating fatigue and stabilizing sleeping patterns.[22]
References
[edit]- ^ "AAOS - OrthoInfo". orthoinfo.aaos.org. Retrieved 2016-05-17.
- ^ a b Widmann, Manuel; Nieß, Andreas M.; Munz, Barbara (April 2019). "Physical Exercise and Epigenetic Modifications in Skeletal Muscle". Sports Medicine (Auckland, N.Z.). 49 (4): 509–523. doi:10.1007/s40279-019-01070-4. ISSN 1179-2035. PMID 30778851. S2CID 73481438.
- ^ ("Aerobic Exercise,"2023).
- ^ a b Stone, Nicholas M.; Kilding, Andrew E. (2009). "Aerobic Conditioning for Team Sport Athletes". Sports Medicine. 39 (8): 615–642. doi:10.2165/00007256-200939080-00002. ISSN 0112-1642. PMID 19769413. S2CID 23256471.
- ^ The Lance Armstrong Performance Program ISBN 1-57954-270-0
- ^ a b "Effects of Exercise on the Heart". Boundless. 2016-01-04. Archived from the original on 2016-10-12.
- ^ Urtizberea, Jon Andoni; Severa, Gianmarco; Malfatti, Edoardo (May 2023). "Metabolic Myopathies in the Era of Next-Generation Sequencing". Genes. 14 (5): 954. doi:10.3390/genes14050954. ISSN 2073-4425. PMC 10217901. PMID 37239314.
- ^ Heydemann, Ahlke (2018-06-20). "Skeletal Muscle Metabolism in Duchenne and Becker Muscular Dystrophy-Implications for Therapies". Nutrients. 10 (6): 796. doi:10.3390/nu10060796. ISSN 2072-6643. PMC 6024668. PMID 29925809.
- ^ Alemo Munters, Li; Dastmalchi, Maryam; Katz, Abram; Esbjörnsson, Mona; Loell, Ingela; Hanna, Balsam; Lidén, Maria; Westerblad, Håkan; Lundberg, Ingrid E.; Alexanderson, Helene (2013-08-13). "Improved exercise performance and increased aerobic capacity after endurance training of patients with stable polymyositis and dermatomyositis". Arthritis Research & Therapy. 15 (4): R83. doi:10.1186/ar4263. ISSN 1478-6362. PMC 3978470. PMID 23941324.
- ^ ""Father of Aerobics" Kenneth Cooper, MD, MPH to receive Healthy Cup Award from Harvard School of Public Health". News. 2008-04-16. Retrieved 2018-10-08.
- ^ "Dr. Kenneth Cooper and How He Became Known as the Father of Aerobics". Club Industry. 2008-09-01. Archived from the original on 2018-10-09. Retrieved 2018-10-08.
- ^ Black, Jonathan (2020). Making the American Body: The Remarkable Saga of the Men and Women Whose Feats, Feuds, and Passions Shaped Fitness History. U of Nebraska Press. pp. 111–113. ISBN 9781496209504.
- ^ Hendricks, Nancy (2018). Popular Fads and Crazes Through American History. ABC-CLIO. p. 526. ISBN 9781440851834.
- ^ "Aerobic Exercise". Clevland Clinic. Retrieved 6 March 2024.
- ^ Ph.D., Michael Olpin. "benefits of aerobic conditioning". faculty.weber.edu. Retrieved 2016-10-25.
- ^ Van Zant, Robert S; Bouillon, Lucinda E (2007). "Strength cycle training: effects on muscular strength and aerobic conditioning". The Journal of Strength & Conditioning Research. 21 (1). LWW: 178–182. doi:10.1519/00124278-200702000-00032.
- ^ Arthur Lydiard's Guide to Athletic Training. A Guide to the Brooks/American Track and Field Lydiard Running Lecture Tour 1999
- ^ Craig, Neil. "Scientific Heart Rate Training." Eureka Quality Printers.1996.
- ^ Mccord, E. (n.d.). Aerobic details.http://www.adapticom1.net/erinmccord/mm/ScieceFair7th/AerobicConditioning-sources.html
- ^ Olpin, D. M. (2011, October 14). Benefits of aerobic conditioning.
- ^ Davidson, J. (2011, September 2). Aerobic Vs. Anaerobic Conditioning. LIVESTRONG.
- ^ Am J Lifestyle Med. (2010). Aerobic Conditioning and Physical Activity.Sage Publications.
Aerobic exercise.(2023, August 15). Cleveland Clinic. Retrieved March 3, 2024.
- Kearns, K. (2011). Aerobic exercise and FASD. University of Victoria, Retrieved from Aerobic Exercise Program and FASD | Fetal Alcohol Spectrum Disorders (FASD)
- Cooper, Kenneth C. The New Aerobics. Eldora, Iowa: Prairie Wind.
- Donatelle, Rebecca J. Health: The Basics. 6th ed. San Francisco: Pearson Education, Inc. 2005.
- Hinkle, J. Scott. School Children and Fitness: Aerobics for Life. Archived 2010-07-19 at the Wayback Machine Ann Arbor, MI: ERIC Clearinghouse on Counseling and Personnel Services.