Aerobics

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  • Aerobic “with oxygen,” is exercise that produces enough energy to sustain that activity for an extended amount of time.
  • The extent to which we are able to supply larger amounts of oxygen to our muscles and organs during activity is the extent to which we improve our conditioning and overall cardiovascular and muscular health.
  • Aerobic exercises burn fat faster than any other type of exercise, along with lowering resting heart rate, increasing sensitivity of cells to insulin, improving bone density, increasing muscle mass, decreasing appetite, and allowing for increased calorie intake.
  • Regardless of anyone’s current level of conditioning or age, the benefits of aerobic exercise seem to be limitless.

The term aerobic literally means “with oxygen.” Oxygen is the cornerstone for healthy, active living. The oxygen from the air we breathe is delivered to the body’s tissues and organs through the cardiovascular system. A part of that overall system, respiration, supplies oxygen, eliminates carbon dioxide, and helps regulate the acid-base balance (pH) of the body. Energy is produced when adequate oxygen is delivered to the cell to meet the energy demands. When activity increases and intensity is greater, the cardio system tries to deliver oxygen to the muscle to aerobically produce ATP (adenosine triphosphate).

The amount of oxygen taken from hemoglobin and used in exercising muscle cells is referred to as oxygen extraction. The extent to which we are able to supply larger amounts of oxygen to our muscles and organs during activity is the extent to which we improve our conditioning and overall cardiovascular and muscular health.

If you are engaged in an aerobic exercise, your body can produce enough energy to sustain that activity for an extended amount of time.  When you fatigue, energy can no longer be produced at that level.  Fatigue is a function of many varied factors including ones individual physiology and exercise intensity level.  Even age affects fatigue due to the fact that as we grow older we have an increase need for oxygen and are therefore quicker to fatigue during exercise.

Regardless of anyone’s current level of conditioning or age, the benefits of aerobic exercise seem to be limitless. Whether you are an Olympic athlete or a housewife, you can benefit greatly from regular aerobic activity. It’s a given fact that body composition changes with regular exercise. Aerobic exercises, however, burns fat faster than any other type of exercise. The results of this include the following:  less body fat, more muscle mass, a lower resting heart rate, an improved cardio capacity, greater bone density and an improvement in metabolism, in the form of resting energy expenditure. The net result of the changes is the capacity to burn more calories at rest. We also know that engaging in regular aerobic activities suppresses the appetite while allowing for increased daily calorie intake. Cardiovascular training also has been shown to increase the sensitivity of cells to insulin. That makes aerobics critical for a type 1 or type 2 diabetic or for a person with metabolic syndrome.

Aerobic activities that involve weight bearing activities, like walking and jogging, are additionally important as they help to build the skeletal system. These activities help reduce the risk for osteoporosis and other bone deficiencies.

Since cardiovascular disease is still the number one killer and we know that aerobic activities strengthen the heart, it goes without saying that a person with coronary artery disease would benefit from regular aerobic exercise. High blood pressure, high cholesterol, obesity, increased HDL, decreased LDL and arthritis improvement are more reasons to engage in regular aerobic exercise

Engaging in Aerobic Exercise

  • Examples of aerobic activities are fitness classes, sports, bicycling, rollerblading, etc.
  • Average format for aerobic activities: warm up, aerobic activity (20-30 min in your training heart rate zone), post aerobic cool down, a muscular or strengthening component and a flexibility cool down.
  • To truly benefit from aerobic training you must do one of the following two necessary things: elevate the heart rate to your individual training zone (target heart rate), or reach a level of perceived exertion.
  • The best formula to determine your training zone or target heart rate is the Karvonen Formula . If doing calculations bother you, you can use the easier 15 point Borg Scale of Perceived Exertion to judge your aerobic activity. 

The term “aerobic” is most widely used as an adjective to describe a particular type of exercise. Aerobics is a form of physical exercise that combines rhythmic, vigorous and continuous movement to elevate the heart rate for an extended period of time. It is usually done with music and performed in a group setting led by an instructor. Aerobic activities can also be done on a circuit, in cross training programs, in dance classes, activities like basketball and soccer, in individual events like bicycling, lawn mowing, jumping rope, skiing, swimming, walking and roller blading.

The structure of a true aerobic activity usually consists of:

  • the warm up
  • the actual aerobic exercise, usually 20-30 minutes in your training heart rate zone
  • post aerobic cool down
  • (sometimes) a muscular or strengthening component
  • the flexibility cool down.

To truly benefit from aerobic training you must do one of the following two necessary things:

  • elevate the heart rate to your individual training zone (target heart rate), or
  • reach a level of perceived exertion.

Fueling for aerobic activities

  • For activity lasting more than a minute or so, your muscle functioning is an interaction between oxygen and available nutrient fuel sources. For maximal aerobic activity the fuels should be both food and non-food fuels.
  • With respect to food fuels, nutrients get converted to ATP based upon the intensity and duration of activity. Carbohydrate is the main food nutrient fueling exercise at moderate to high intensity. 
  • Fat provides energy during exercise that occurs at a lower intensity.
  • As exercise intensity increases into the more intense zones, carbohydrate metabolism efficiency falls off and anaerobic metabolism begins.
  • The second area of fueling for aerobic exercise is non-food fuel nutrients. Pure Chemistry has created the Vigorous Life aerobic formula to quickly and efficiently impact exercise performance.

In reality for activity lasting more than a minute or so, your muscle functioning is an interaction between oxygen and available nutrient fuel sources. For maximal aerobic activity the fuels should be both food and non-food fuels.

With respect to food fuels, nutrients get converted to ATP based upon the intensity and duration of activity. Carbohydrate is the main food nutrient fueling exercise at moderate to high intensity.

Fat provides energy during exercise that occurs at a lower intensity. Fat is a great fuel for endurance events, but it is simply not adequate for high intensity exercise such as sprints or interval training. If you exercising at a low intensity (or below 50 percent of max heart rate), you have enough stored fat to fuel activity for hours if not days, given sufficient oxygen to allow fat metabolism to occur.

As exercise intensity increases in the moderate zone, carbohydrate metabolism takes over.  Stored carbohydrate in the form of glycogen can fuel about 2 hours of moderate to high level exercise. After that, glycogen depletion occurs requiring an athlete to refuel with carbs to continue with their aerobic activity.

As exercise intensity increases into the more intense zones, carbohydrate metabolism efficiency falls off and anaerobic metabolism begins. Anaerobic metabolism takes over because your body can not induct and distribute oxygen quickly enough to use either fat or carbohydrate metabolism easily. With appropriate training, these energy systems adapt and become more efficient and allow greater exercise duration at higher intensity before anaerobic metabolism kicks in.

The second area of fueling for aerobic exercise is non-food fuel nutrients. Pure Chemistry has created the Vigorous Life aerobic formula to quickly and efficiently impact exercise performance.

Vigorous Life aerobic formula contains Vitamin T, Dimethylglycine (DMG), Choline Bitartrate and Glycine. It would take an entire book chapter to discuss the biochemical mechanisms behind Vigorous Life. Rather than learning all that, you can simply take two capsules before your daily workout or anytime during the day when you normally feel tired and experience the fantastic difference this product makes in your life. Completely natural and safe nutrient based Vigorous Life by Pure Chemistry MD is the way to go for anyone engaging in aerobic exercise or vigorous activities or lifestyle of any kind. Tomorrow we will discuss Vigorous Life in deeper detail.