aerobics
The heart is a muscle. Just like skeletal muscles, it needs to be exercised to become strong and healthy. Aerobic exercise strengthens the heart and will help keep it healthy, but like other muscles, it will take time and effort to strengthen your heart. However, heart functions, such as oxygen delivery, will improve almost immediately.When your heart becomes stronger, more oxygen can be circulated to your body with greater efficiency. This improved efficiency results in less work for the heart, and thus a slower heart rate. Reducing your heart rate should be one of your primary cardiovascular goals. Weight training, as important as it is in physical fitness, does not have the heart-strengthening benefit of aerobic exercise.The most notable adaptations accompanying aerobic training include:
- An increase in Heart Size
- An increase in Blood Volume
- A decrease in Heart Rate
- An increase in Cardiac Output due primarily to increased Stroke Volume
- An increase in Oxygen Extraction
- A reduction of Blood Pressure
- Improvement in Body Composition
Remember, the cornerstones of physical fitness are aerobic exercise, resistance training and flexibility training. If you work on all three activities and eat well, you will be on track to living a long, disease-free life.
Energy Systems
Direct ATP Breakdown
This form of energy is the body’s immediate energy source. The body uses ATP which is already available. It provides energy for a burst of maximum effort and for transitions to higher activity levels. This direct ATP pathway can max out in as little as 6 seconds.
Anaerobic Glycolsis
This form of energy is often referred to as the “short-term energy source”. Anaerobic glycolsis takes over as the Direct ATP Breakdown slows. As an example, your first intense rep in the bench press is fueled by Direct ATP Breakdown and the next 10 reps are all primarily powered by anaerobic glycolsis. It supports short-term (2 minutes), of high intensity exercise.
Aerobic Energy Processes
All three forms of energy production contribute during most activities. But there is a basic progression from one form to the next. Aerobic Energy Processes provides “Long-Term Energy”.
Factors that Affect Training
The goals are maximum endurance, minimum body fat, and optimum fitness. To achieve these goals you need to cause biological adaptations by employing appropriate overload. This concept applies to the athlete, the bodybuilder, the sedentary person, and even the cardiac patient. This can be achieved by manipulating combinations of training:
- Intensity
- Duration
- Frequency
- Mode
Intensity
Training-induced physiologic changes depend primarily on the intensity of the overload. The general practice for establishing aerobic training intensity is to either measure a person’s VO2 max, or estimate their maximum heart rate, and then develop a training program that corresponds to some percentage of these maximums. As a general rule, aerobic capacity improves if exercise increases heart rate to about 70% of maximum. This intensity appears to be the minimal stimulus required to provide training improvements.
Is strenuous training more effective? Generally, the greater the training intensity, the greater the training improvement. But this is true only within certain limits. There appears to be “thresholds” below and above which there are no further gains. The lower and upper limits depend on the individual’s initial capacity and state of training. The training threshold for people in poor condition is approximately 60% of their heart rate max. For someone in great condition, 90% of their heart rate max is thought to be the upper limit. However, I recommend 85% as the upper limit.
Duration
A threshold duration per workout has not yet been identified. Such a threshold depends on intensity, frequency and initial fitness level, and thus it is hard to determine. Three to five minute sessions might produce training effects in poorly conditioned people. With high-intensity training improvements occur with 10 to 15 minute exercise periods. Conversely, a 45 minute exercise period is required when the intensity is below the threshold heart rate. Lower intensity is clearly offset by increased duration.
Frequency
Several studies using interval training showed that 2-days-per-week training resulted in changes in max Vo2 similar to those observed with 5-days-per-week training. As was the case with training duration, if the training is performed at a lower intensity, more frequent training is beneficial. More frequent training is not that profitable in terms of physiologic function; however, for weight reduction one should exercise 5 to 7 days a week because of the caloric expenditure.
According to the American College of Sports Medicine, “training fewer than 2 days a week does not produce adequate changes in body composition and to bring about meaningful weight loss through exercise, it is recommended that each exercise session last at least 60 minutes and be of sufficient intensity to expend at least 300 kcal".
Mode
If intensity, duration and frequency are held constant, training improvements are similar regardless of the training mode. However, the exercise must involve the large muscle groups, and be activated in a rhythmic nature.
Aerobics for Weight Loss
- Walking
- Treadmill Walking
- Slow paced Stationary Cycling
- Slow paced Bicycling
- Tai Chi
Aerobics for Cardiovascular Conditioning
- Running
- Treadmill Running
- Climber
- Jogging
- Jumping Rope
- Rowing
- Fast paced Stepper
- Fast paced Bike Riding
- Fast paced Stationary Cycling
- Most fast sports like Basketball or Martial Arts
Methods of Training
Each year improvements are made in training methodologies. Currently, the most popular training methods are interval training, continuous training, and fartlek training.
Interval Training
According to E. L. Fox in his Journal of Applied Physiology, many elite athletes attribute their success to interval training. The major benefit of this form of training is that it permits high-intensity exercise over a relatively long period. The disadvantage to this training method is that it can be very dangerous to coronary-prone individuals unless it is done very carefully and progressively.
Repeated exercise bouts, with relief intervals, can vary from a few seconds to several minutes. The ratio of exercise to relief is the critical factor. If the objective was to improve the cardiovascular system, you might use a 1:2 interval ratio. You would sprint for 10 seconds and then walk for 20 seconds. You would continue the interval for approximately 20 minutes, and train three times a week.
If your objective was to lose weight, you might use the 1:1 interval ratio. You would jog for 90 seconds and then walk for 90 seconds. You would do 7 intervals for a total duration of 21 minutes. You would then progress weekly or monthly to an optimal training regimen for weight loss which would be reached in month 5 in the progression table below.
With these examples, we are beginning to put together the pieces. You can now see how intensity, duration, frequency and mode work together for a specific purpose.
Continuous Training
Continuous training is also known as “slow long-distance training”. It involves steady-paced exercise performed at a moderate aerobic intensity (75% - 80% of max HR). Continuous training for an hour or longer is popular among joggers and other fitness enthusiasts. It is a sub maximum exercise and thus it can be engaged in for a long time, and in relative comfort and safety. Safety is its greatest advantage. It is also suitable for those just beginning an exercise program.
Fartlek Training
Fartlek is a Swedish term that means “speed play” or playing with speed. With Fartlek training the individual determines the training scheme based on “how it feels”. The only constant is varying your speed as the name ‘Fartlek’ indicates. The runner should also vary the distance and terrain from day-to-day. Most Fartlek enthusiasts run over a natural rolling terrain with some good hills.
Initiating a Training Program
According to N. B. Oldridge in a “Preventive Medicine Review”, the dropout rate is 50% or higher within 6 months to a year for those who embark on an exercise program. The reasons why this is true is that most people do not have a plan, and those that do lack the discipline to follow their plan." If you fail to plan, you plan to fail”.
The most important aspect in initiating a training program is to develop a plan and to clearly identify your goals and objectives. The second most important aspect in initiating a training program is commitment. You need to tell yourself that no matter what happens you won’t quit. You will also need discipline to succeed. Discipline is the result of a strong commitment.
Ok, we need to plan and we have to be committed to achieve our goals. How do you set goals? One model that I’ve found to be practical is the SMART system.
“S” Specific
“M” Measurable
“A” Action
“R” Realistic
“T” Timed
Using this model your goals might be to lose 10 pounds, and to get your body fat to 10% by December 31st. These goals are specific , measurable, and timed. You need to remember to make your goals realistic, or your subconscious mind will sabotage your efforts with doubts. The last element is action. You need an action plan.
Safety
- Don’t run or jog on concrete or asphalt if you have back or knee problems. Run on a good treadmill or use another mode of exercise.
- Buy the best running shoes you can afford. Good shoes not only provide the needed support for your arch and ankle, they also help absorb impact which could hurt your back or knees.
- Warm-up prior to walking or jogging by doing a few simple stretches. I would always include calf stretches and hamstring stretches.
- Your target heart rate is calculated as follows: Your Age - 220 = 100% of your target heart rate. Your “Zone” is between 60% and 85% of your target heart rate. As an example, if you are 25 years old the formula is 220 - 25 = 195. 60% of 195 is 117, and 85% of 195 is 166. Therefore, your zone would be 117 to 166. Your zone is your intensity monitor.
- You must always get your Doctor’s permission to engage in strenuous exercise activities such as aerobics. Many people die doing aerobics each year. Generally speaking, these individuals have not consulted with a doctor and have over estimated the shape they are in. Your Doctor should be able to recommend a heart rate zone based upon your medical condition.
- The preferred rate for weight reduction is between 70% to 75%, however, begin at 50% for two weeks if you are just getting started in an exercise program. Your progression might be 50% for weeks 1 and 2, 60% for weeks 3 and 4, and 70% from then on.
- The preferred rate for aerobic fitness is between 75% and 85%. Again, begin at 50% if you are just beginning an exercise program.
- While you are walking or doing any of the suggested aerobic activities take your pulse for 15 seconds and multiply times four. Adjust your exercise rate up or down as is appropriate.
- Begin an aerobic program with supervision. Use a treadmill or stationary bike, and have a trainer or partner keep an eye on you. If you are unable to carry on a conversation you are working too hard. Slow down gradually and stop!
- Drink water prior to aerobics and afterwards. If you start having cramps, you probably are not drinking enough water. You might also increase your magnesium and potassium supplementation.
- Lastly, go slow! Don’t rush getting back into shape.
