Aerobic Fitness

Aerobic Fitness

Aerobic fitness is related to how well you can take oxygen from the air and bring it into the lungs and then the blood and pump it through the heart and vessels to working muscles, where they use it to oxidize fat and carbohydrates into energy.

Aerobic Fitness

Aerobic exercise is associated with better health and longevity. It also improves mental function, looks, and the quality of life.

It also increases stamina and endurance.

Aerobic Activity

Typically occurs when you move your exercise level from easy to more difficult.

With increased demands on the body, more oxygen is needed and energy is converted by using fat and carbohydrates.

Aerobic Activity

When muscles burn these energy sources, lactic acid builds in the muscle and it helps to carry energy but is also a by-product of intense muscular efforts.

Aerobic Exercise is exercise BELOW the threshold where lactic acid builds in the BLOOD. (“Lactate Threshold”)

The 1st Lactate Threshold

The 1st lactate threshold occurs when muscles are under so much demand that they produce more lactic acid that can be cleared from the blood.

Staying below this level of exercise one can exercise for several minutes to several hours.

Aerobic Fitness

Defined as the maximal capacity to take in, transport, and use oxygen, and is best measured in a laboratory test called the maximal oxygen intake (or VO2 Max) test.

The VO2 Test

Testing

Lab tests during the VO2 Max can measure lactate in the blood and determine LT-1

A second lactate threshold (LT-2) can be measured by increased “ventilation” where breathing increases significantly. This called “breakaway ventilation.” It is a sign the athlete is going beyond aerobic levels

and that they should ease up on training

Aerobic Fitness Levels

Levels vary from person to person VO2 levels vary as well Depends on level of fitness and training Overall Aerobic Fitness can be improved with

proper training but is also somewhat defined by genes (inherited)

Improvement from training is limited andmay be improved by 20-25%

Adolescents may improve up to 30%

When is the best time to start training?

In adolescents Or, RIGHT NOW!

Leads to longevity and better health!

Factors that Affect Training

Gender- In adolescents boys and girls are about the same in aerobic fitness but afterwards, boys are more fit by perhaps 10-20%

This may be due to circulating hemoglobin levels which are grater in males

*Highly trained female athletes may onlydiffer by as little as 10%

Factors that Affect Training

Age- if inactive, aerobic fitness decreases by 8-10% per year! Active people can cut this in half as

they age

Body fat- Fitness is calculated using body weight so increased body fat reduces aerobic fitness

Factors Affecting Fitness

Activity-stopping physical activity can cause people to lose the effects of years of training in only 12 weeks!

Fitness Field Tests

Walking Test (Rockport Walking Test) Uses a mile walk (1.6 K) and some

personal information to estimate VO2 Max

Running Test- uses a 1.5 mile (2.4K) run May need a medical evaluation in people

over 45 years of age Time is used to measure aerobic fitness

Summary

Aerobic fitness is the ability to take in, transport, and use oxygen and is a measure of exercise intensity

Heredity (genes) and training affect these levels

The best time to start is in adolescents The next best time is RIGHT NOW!

The Effects of Aerobic Training on the Body

Cardiovascular fitness=aerobic fitness

The target of aerobic training is the skeletal muscles

Improvements are seen in:Heart, lungs, muscles, immune system, endocrine system, bone health, ligaments

Training Effects

As muscles are challenged, more and more support system changes are needed to sustain this work and all of those systems are made stronger.

Aerobic training- increases the size and number of mitochondria, which produces cellular energy; increases muscular size and

ability to burn fat as an energy source

Respiratory Effects

Does not increase the lung size but improves the efficiency of breathing muscles

Respiratory capacity decreases with age and aerobic training slows this down

Heart and Circulation

Blood volume, heart muscle strength, pumping stroke and volume is increased

Increases the size of the left ventricle of the heart which allows the heart to pump more blood with each beat

More blood per beat, heart works moreefficiently with less stress on it

Nervous System

Relaxes muscles and the nervous system

Endocrine System

Increases sensitivity to some hormones

Positive effects on insulin, growth hormone, thyroxin, epinephrine and cortisol

Both insulin and cortisol play a role in prevention or development of diabetes- in this case, training has a positive effect on them

Fat Metabolism

Trained muscles are better suited to burn fat as an energy source so carbohydrate is stored as glycogen in the liver. Burning fat is a good thing!

Bones, Ligaments, and Tendons

These structures respond to stress placed on them. Weight-bearing exercise stimulates new bone growth- especially good for aging.

Training makes ligaments and tendons stronger as well as other connective tissues

Central and Peripheral Effects of Training

Central- heart, lungs, blood and hormonal (endocrine) system

Peripheral- muscular effects

Central effects transfer to other activities since so many areas of the body are affected

Peripheral effects only effect muscles

Improving Aerobic Fitness

Engaging in appropriate aerobic activities improves fitness day-by-day

Exercise is like a medicine, it must be taken regularly and not overused to the point it has a negative effect

“The half-life of exercise is 24 hours.”

Fitness Prescription

Intensity- (how hard we work) This is the most important factor in developing maximal

oxygen intake

The “minimal training threshold” is the 1st Lactate Threshold (LT-1) – used to be called the “aerobic threshold”

Training heart rate can help determineintensity

Fitness Prescription

Upper Limit Training Zone- this occurs at the second lactate threshold (LT-2)

- Is also called the “anaerobic threshold” as the person has now exceeded aerobic levels of activity

-Training above the aerobic level does not

assist in better VO2 Max

Fitness Prescription

Duration- Although duration and intensity go together, when one increases, the other must decrease

Duration can be prescribed in terms of: Time Distance Calories

Calorie=the unit of energy as the amount of heat that would raise the temperature of 1 kg of water by 1 degree Celsius

Fitness Prescription

Frequency- how often

Overtraining (too frequent) can lead to poor performance, overuse injury, and illness by suppression of the immune system

Fitness Prescription

Modes of exercise- The best exercise is one you enjoy!

Health benefits come from all kinds of exercise so no one type is superior to another

Fitness Prescription

Progression- How we gradually increase the overall training load

Allow for rest, recovery, adjustments to changes

After any increase in intensity, duration, or frequency, an easier week (variation in routine) should be scheduled for recovery—this is called “periodization”

Fitness Prescription

Maintenance- Once you find a program that meets your needs, maintain it

You can maintain fitness with 2-3 sessions of training a week and at least 30 minutes each

Tips on Training

Cross-training- various types of training

Good when training for multiple sports Reduces boredom Reduces the chance for overuse injury

such as too much of one thing like running

~ Change what you do!

Tips on Training

Start out slow and progress to moderate levels of exercise (good for most people)

Walk or run (it’s free!) Use a heel-to-toe foot strike for running or

walking

Wear proper attire for the weather and your activity and chose time of day carefully

Use good posture and good pace

Training Tips

Make sure your place is safe Example: Don’t bike or run near busy

traffic! Vary your route so you see different sights Make sure your route is safe and well-

lighted if you exercise at night Pay attention to the weather and heat or

cold Listen to your body- if it hurts, STOP!

Training Tips

For new walkers or those new to needed exercise, consider a pedometer. Studies show that when a person has a way to measure steps, it increases their steps per day

For people who need exercise, target 10,000 steps per day Can they: take the stairs, walk at tea break,park further from the store, walk to work/school?

Training Tips Help people set reasonable goals

(achievable) Start out slow and don’t over-do workouts Get advice or help when needed Rest and vary workouts “It is better to underdo than to overdo” Celebrate and reward milestones or

success Consider the “buddy program”

Competitive Exercise or Sports

In children, sports or exercise should be fun first and competitive second

Competitive exercise or sports can add stress and cause unhealthy hormone levels in some people

Playing with injuries can be dangerous, especially in children

Concussion in Women’s Soccer

Read and discuss article

Sample Fitness Programs

See pages 119-124

Alternatives for Aerobic Exercise

Bike Treadmill Cross-trainer (elliptical) Rower Stair climber Jump rope Race-walking Dance Step aerobics Martial arts Swimming

Post-Activity

If it hurts- “RICE”

Rest Ice Compression Elevation

Common Injuries

Blisters Muscular soreness Cramps Bone bruises (foot) Ankle injury Achilles injury Shin splints Knee injury Stitch in side

NSAIDs

Non-steroidal Anti-inflammatory Drugs Ibuprofen Aspirin Naproxen

-Can be used with care for inflammatory injury and pain as they can cause stomach bleeding and other side effects-Should be taken with food and water

Professional Advice

Athletic Trainer Doctor Chiropractor Physical Therapists Massage Therapists Exercise physiologist Advice on shoes or clothing Podiatrist (arch supports or injury)

Questions or Discussion