Running can be an effective aerobic workout if done at a low enough intensity that allows the participant to carry a conversation. For it to be aerobic, the exercise must raise the oxygen uptake to produce enough energy through aerobic metabolism rather than anaerobic metabolism. Most people should aim to do at least 150 minutes of aerobic activity per week, with each session lasting 10 minutes or more.

1. Is running
an effective
aerobic
workout?
Photo credits: SugarPond

2. Photo credits: Michelle (EyeFruit)

3. ‘Aerobic’ exercises require oxygen
(to be present at the cellular level)
in order to produce the necessary energy to
carry out the activity.
The greater your oxygen uptake (VO2), the
more energy your body has to fuel and sustain
‘aerobic’ activities.
As long as you’re NOT breathless during a
workout and can talk throughout the exercise,
you are participating in an aerobic activity.
Photo credits: kevindooley Reference: Textbook page 189

4. Recommended duration for
aerobic activity is at least
150 minutes per week or 30
minutes per day.
Each aerobic
exercise session
should be at least
10 minutes long.
Photo credit: Jules StoneSoup
Reference: Textbook page 308

5. Therefore, men who run
comfortably for 10 minutes or
longer without getting tired or
out of breath are getting an
effective aerobic workout.
Over time, they will see an
improvement in their oxygen uptake.
This means, their rate of progression
will increase and will be able to run
longer and longer.
Photo credits: San Diego Shooter Reference: Textbook page 308

6. ALTERNATIVE EXAMPLE…
• This same slide show could have been argued
this way…

7. Is running
an effective
aerobic
workout?
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8. NO
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9. ‘Aerobic’ exercises require oxygen
(to be present at the cellular level)
in order to produce the necessary energy to
carry out the activity.
If your body doesn’t have the oxygen uptake,
then oxygen cannot be delivered and utilized
to produce sufficient energy.
This is called ‘anaerobic’ exercise.
Examples include 100, 200, 400 meters dashes.
Photo credits: kevindooley Reference: Textbook page 189

10. For unconditioned men, running may bring
about breathlessness. They may not
sustain activity longer than 10 minutes.
High intensity workouts
are more demanding &
shorter in duration.
For them, running may be more of an
anaerobic workout, not aerobic.
Photo credits: kit oates Reference: Textbook page 189

11. Men looking to get a good
aerobic from running should
decrease their intensity to
a brisk walk or light jog.
Or, change their mode of
activity to something else
that involves large muscle
groups – such as swimming
or cycling.
Photo credits: San Diego Shooter Reference: Textbook page 308

12. For more about what it means to be ‘aerobic’
check out “The New Aerobics” written by
Dr. Kenneth Cooper
(the guy practically invented aerobics!)
Also go to American
College of Sports
Medicine’s website at
http://ACSM.org to get the
recommended guidelines
for aerobic activity.
Photo credits: Here’s Ref: Hoeger & Hoeger (10th ed) Lifetime Physical Fitness & Wellness