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Aerobic Exercise for physiotherapy students

This document defines aerobic exercise as any activity that uses large muscle groups continuously and rhythmically, such as walking, jogging, running, dancing, skiing, bicycling or swimming. It oversees three main energy systems and explains how aerobic exercise relies on the aerobic system for long-term, lower-intensity efforts. The document also summarizes the cardiovascular, respiratory and metabolic adaptations that occur from regular aerobic training, including increased endurance, heart size, lung capacity and fat burning. Finally, it outlines different aerobic training principles, parameters, methods and provides examples of continuous, interval, circuit and cross training.

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AEROBIC EXERCISE Prof M.PRASANNA M.P.T
Content  Introduction  Definition  Types of Energy system  Aerobic energy  Adaptation to aerobic exercise  Principle of aerobic exercise  Summary
Introduction
Definition  (ACSM) defines aerobic exercise as "any activity that uses large muscle groups, can be maintained continuously, and is rhythmic in nature."  It is a type of exercise that overloads the heart and lungs and causes them to work harder than at rest
Some Example  Walking  jogging  running  dancing  skiing  bicycling  swimming
Types of Energy system  ATP & CP(10 seconds)  Anaerobic paths (glycolytic metabolism)(1 minutes)  Aerobic paths (long term )
Aerobic energy
 Phosphocreatine: Short bursts at maximal effort  Anaerobic: Intermediate duration intense effort  Aerobic: Long duration at reduced effort
Adaptation to aerobic exercise  Cardiovascular Adaptations From Aerobic Training  Respiratory Adaptations From Aerobic Training  Metabolic Adaptations From Aerobic Training
Cardiovascular Adaptations From Aerobic Training  Increased cardio respiratory endurance  Increased muscular endurance  Decreased VO2 at rest and sub maximal exercise  IncreasedVO2 Max  Increased heart weight, volume, and chamber size  Increased left ventricle wall thickness “athletes heart”  Increased left ventricle  Increased blood plasma
Cardiovascular Adaptations From Aerobic Training  Decreased resting heart rate  from increased parasympathetic activity and decreased sympathetic activity.  Decreased submaximal heart rate  Decreased maximum heart rate of elite athletes  if your heart rate is too fast the period of ventricular filling is reduced and your stroke volume might be compromised.  the heart expends less energy by contracting less often but more forcibly than it would by contracting more often.
Cardiovascular Adaptations From Aerobic Training  Maintained cardiac output at rest and submaximal exercise  Increased cardiac output during maximal exercise  Increased blood flow to the muscles  increased capillarization of trained muscles  greater opening of existing capillaries in trained muscles  more effective blood redistribution  increased blood volume  decreased blood viscosity & increased oxygen delivery  Decreased resting blood pressure, but is unchanged during exercise
Cardiovascular Adaptations From Aerobic Training  Increased blood volume (blood plasma) and is greater with more intense levels of training  increased release of antidiuretic hormone  increased plasma proteins which help retain blood fluid  increased red blood cell volume  decreased blood viscosity
Respiratory Adaptations From Aerobic Training  Respiratory system functioning usually does not limit performance because ventilation can be increased to a greater extent than cardiovascular function.  Slight increase in Total lung Capacity  Slight decrease in Residual Lung Volume  Increased Tidal Volume at maximal exercise levels  Decreased respiratory rate and pulmonary ventilation at rest and at submaximal exercise  (RR) decreases because of greater pulmonary efficiency  Increased respiratory rate and pulmonary ventilation at maximal exercise levels  from increased tidal volume
Respiratory Adaptations From Aerobic Training  Unchanged pulmonary diffusion at rest and submaximal exercise.  Increased pulmonary diffusion during maximal exercise.  from increased circulation and increased ventilation  from more alveoli involved during maximal exercise  Increased A-VO2 difference especially at maximal exercise.
Metabolic Adaptations From Aerobic Training  Lactate threshold occurs at a higher percentage of VO2 Max.  from a greater ability to clear lactate from the muscles  from an increase in skeletal muscle enzymes  Decreased Respiratory Exchange Ratio (ratio of carbon dioxide released to oxygen consumed)  from a higher utilization of fatty acids instead of carbo’s  however, the RER increases from the ability to perform at maximum levels of exercise for longer periods of time because of high lactate tolerance.  Increased resting metabolic rate  Decreased VO2 during submaximal exercise  from a metabolic efficiency and mechanical efficiency
Metabolic Adaptations From Aerobic Training  Large increases in VO2 Max  in mature athletes, the highest attainable VO2 Max is reached within 8 to 18 months of heavy endurance training.  VO2 Max is influenced by “training” in early childhood.  from increased oxidative enzymes  from increased size and number of mitochondria  from increased blood volume, cardiac output & O2 diffusion  from increased capillary density
Principle of aerobic exercise  Specificity  Overload  Reversibility  Individual difference
Aerobic Training  Warm up  Steady rate exercise  Cool down
Training parameter  Frequency Number of Exercise Sessions Per Week  Intensity: Speed or exercise workload  Time: How Long for Each Cardio Session  Type: Activities That Count
Frequency: Number of Exercise Sessions Per Week  Aim for a minimum of 3 days per week with no more than 2 days between sessions.  Gradually work your way up to 5 or 6 days per week.  Frequency is especially important when it comes to weight loss. The more you exercise, the more calories you will burn.
Intensity:  Speed or exercise workload  The recommended range is 60-85% of your maximum heart rate. This range is called the target heart rate (THR) zone.
Time:  How Long for Each Cardio Session  The recommended time for most people ranges from a minimum of 20 minutes (for simple general health benefits), up to about 60 minutes.  This 20 minutes does not include a warm up and cool down, which should be included in every exercise session. For example, you might warm up for about 5 minutes, do 20 minutes in your target zone, and cool down for another 5 minutes.
Type:  Activities That Count  Any activity can count as cardio/aerobic exercise as long as it meets the 3 requirements of frequency, intensity and time, you can sustain your target heart rate for at least 20-60 minutes, and do the activity several times a week.
Training Methods  Continuous Training  Interval Training  Circuit Training  Aerobic cross training
Continuous Training This is the most common method of sustained aerobic exercise for fitness improvement. There are two types:  Intermediate Slow Distance-generally 20 to 60 minutes of exercise designed to improve cardio respiratory fitness and reduce body fat.  Long Slow Distance- 60 or more minutes of continuous aerobic exercise, typically used to train for sports such as long-distance running.
Interval Training: Repeated intervals of exercise (such as jogging or running) interspersed with intervals of relatively light exercise (such as walking).  The idea is to add intensity in short bouts that you could not sustain throughout the entire session. This type of training provides a means of performing large amounts of high-intensity exercise in a short period of time.  When designing this type of workout consider:  1. length of the work interval 2. intensity of the effort 3. duration of the rest interval  These elements will vary depending on your current level of fitness. Through regular training, you can work up to longer work intervals with shorter rest intervals in between.
Circuit Training:  Takes the participant through a series of exercise stations (which could also include strength training), with relatively brief rest intervals between each station.  The purpose is to keep the heart rate elevated near the aerobic level without dropping off. The benefit of circuit training is that it is a complete workout- both cardio and strength, which saves time. The number of stations may range from 4 to 10. Here is an example of a beginner circuit training workout  Warm-up / Stretch Circuit 1x (10-12 repetitions) 1. Squats with Swiss ball 2. Elbow to knee crunch 3. Reverse flies w/ Swiss ball 4. Hamstring flexion w/ Swiss ball 5. Lower back lift w/ Swiss ball 6. Push-ups w/ Swiss ball Cool down / Stretch
Aerobic cross training  An individualized combination of all aerobic- training methods, characterized by a variety of intensities and modes. An example of this type of workout would be: In a 40 minute workout, warm up by jogging for 10 minutes, swim for 20 minutes, then cool down by jogging for another 10 minutes. Combining these kinds of activities into one workout at steady or various intensities is a great method of fighting boredom and plateaus.
Summary  Understand the concept of aerobic exercise  The energy system in the body  Adaptation of various system in the body  Principles  Training method
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