This PPT explain principles and technique of Aerobic exercise

1. AEROBIC EXERCISE
Prof M.PRASANNA M.P.T

2. Content
 Introduction
 Definition
 Types of Energy system
 Aerobic energy
 Adaptation to aerobic exercise
 Principle of aerobic exercise
 Summary

3. Introduction

4. 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

5. Some Example
 Walking
 jogging
 running
 dancing
 skiing
 bicycling
 swimming

6. Types of Energy system
 ATP & CP(10 seconds)
 Anaerobic paths (glycolytic metabolism)(1 minutes)
 Aerobic paths (long term )

7. Aerobic energy

8.  Phosphocreatine: Short bursts at maximal effort
 Anaerobic: Intermediate duration intense effort
 Aerobic: Long duration at reduced effort

9. Adaptation to aerobic exercise
 Cardiovascular Adaptations From Aerobic Training
 Respiratory Adaptations From Aerobic Training
 Metabolic Adaptations From Aerobic Training

10. 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

11. 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.

12. 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

13. 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

14. 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

15. 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.

16. 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

17. 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

18. Principle of aerobic exercise
 Specificity
 Overload
 Reversibility
 Individual difference

19. Aerobic Training
 Warm up
 Steady rate exercise
 Cool down

20. 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

21. 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.

22. 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.

23. 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.

24. 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.

25. Training Methods
 Continuous Training
 Interval Training
 Circuit Training
 Aerobic cross training

26. 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.

27. 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.

28. 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

29. 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.

30. Summary
 Understand the concept of aerobic exercise
 The energy system in the body
 Adaptation of various system in the body
 Principles
 Training method

31. Thank You