This document discusses aerobic exercise and its physiological effects. It describes the cardiovascular, respiratory, and metabolic changes that occur both at rest and during exercise as a result of aerobic training. These include decreased heart rate and blood pressure, increased stroke volume and cardiac output, improved lung function, and enhanced muscle metabolism. The document also outlines different types of aerobic training methods and phases, including continuous, interval, circuit, and circuit interval training. It emphasizes the importance of warm-up and cool-down periods surrounding the aerobic exercise period.

1. AEROBIC EXERCISE
PRESENTED BY
JOSHITHA.SR

2. • Physiological changes in aerobic training
• Types of aerobic training
• Phases of aerobic training

3. • Cardiovascular changes
• Respiratory changes
• Metabolic changes

4. 1. CHANGES AT REST
Reduction in the testing pulse rate
• Decrease in sympathetic drive
• Decrease in norepinephrine & epinephrine
• Decrease in atrial rate
• Increase in parasympathetic tone secondary to decreased sympathetic tone
 Reduction in BP
• Decrease in peripheral vascular resistance
• Decrease in systolic BP
 Increase in blood volume and hemoglobin

5. 2. CHANGES DURING EXERCISE
 Reduction in the pulse rate
 Increased stroke volume
• Increase in myocardial contractility
• Increase in ventricular volume
 Increased cardiac output
 Increased extraction of oxygen by the working muscle
 Decreased blood flow per kg of the working muscle
 Decreased myocardial oxygen consumption

6. 1. CHANGES AT REST
• Larger lung volumes developes because of improved pulmonary
function,with no change in tidal volume
• Larger diffusion capacities develop because of larger lung volumes and
greater alveolar capillary surface area
2. CHANGES DURING EXERCISE
• A small amount of air is ventilated at the same oxygen consumption
rate max diffusion capacity is unchanged
• Maximal minute ventilation is increased
• Ventilatory efficiency is increased

7. 1. CHANGES AT REST
• Muscle hypertrophy & increased capillary density occur
• Number and size of mitochondria increase
• Muscle myoglobin concentration increases
2. CHANGES DURING EXERCISE
• Decreased rate of depletion of muscle glycogen at submaximum work levels may
occur
• Lower blood lactate at submaximal work may occur
• Less reliance on PC and ATP in skeletal muscle and an increased capability to
oxidise carbohydrate may result because of an increased oxidative potential of
the mitochondria and an increased glycogen storage in the muscle

8.  Decrease in body fat
Decrease in blood cholesterol and triglyceride levels
Increased heat acclimatization
Increase in the breaking strength of bones and ligaments
and the tensile strength of tendons

9. Continuous
Interval
Circuit
Circuit Interval

10. 1. CONTINUOUS TRAINING
• A submaximum energy requirement, sustained throughout the training period
,is imposed.
• Once the steady state is achieved, the muscle obtains energy by means of
aerobic metabolism . Stress is placed primarily on the slow -twitch fibers.
• The activity can be prolonged for 20 -60 mins without exhausting the oxygen
transport system.
• The work rate is increased progressively as training improvements are
achieved . Overload can be accomplished by increasing the exercise
duration.

11. 2. INTERVAL TRAINING
• The relief interval is either a rest relief or a work relief , its duration ranges
from a few seconds to several minutes. Work recovery involves continuing
the exercise but at a reduced level from work period.
• A rest interval is equal to one & a half times the work interval allows the
succeeding exercise interval to begin before recovery is complete and
stresses the aerobic system.
• A significant amount of high-intensity work can be achieved with interval or
intermittent work if there is appropriate spacing of the work-relief intervals.

12. 3. CIRCUIT TRAINING
• At the end of last activity , the individual starts from the beginning and again
moves through the series.
• Several exercise modes can be used involving large and small muscle
groups and a mix of static or dynamic effort.
• Use of circuit training can improve strength and endurance by stressing both
the aerobic and anaerobic systems.

13. 4.CIRCUIT INTERVAL TRAINING
• Combining circuit and interval training is effective because of the interaction
of aerobic and anaerobic production of ATP.
• In addition to the aerobic and anaerobic systems being stressed by the
various activities ,with the relief interval, there is a delay in the need for
glycolysis and the production of lactic acid prior to the availability of Oxygen
supplying the ATP.

14.  Warm-Up Period
 Aerobic Exercise Period
 Continuous training
 Interval training
 Circuit training
 Circuit interval training
 Cool-Down Period

15. WARM -UP PERIOD
 Physiologically ,a time lag exists between the onset of activity and the bodily
adjustments needed to meet the physical requirments of the body.
 An increase in muscle temperature
 An increased need for oxygen to meet the energy demands for the
muscle. Extraction from hemoglobin is greater at higher muscle
temperatures ,facilitating the oxidative processes at work
 Adaptation in sensitivity of the neural respiratory center to various
exercise stimulants
 An increase in venous return

16.  It prevents or decreases the susceptibility of the musculoskeletal system to
injury and the occurence of ischemic ECG changes and arrythmias.
 It is to increase muscle tone and core temperature without causing fatigue or
reducing energy stores
 It includes
A 10 min period of total body movement exercises,such as calisthenics
and walking slowly
Attaining a HR that is within 20 beats /min of the target HR

17. COOL -DOWN PERIOD
 It is similar to warm-up period it should last for 5-10 mins and consist of total
body movements and static stretching
 Prevent pooling of the blood in the extremities by continuing to use the
muscles to maintain venous return
 Prevent fainting by increasing the return of blood to the heart and brain as
cardiac output and venous return decreases
 Enhance the recovery period with the oxidation of metabolic waste and
replacement of the energy store
 Prevent myocardial ischemia,arrhythmias ,or other cardiovascular
complications.