What is aerobic (cardiovascular) fitness?

Aerobic (cardiovascular) fitness is one of the most important components of

physical fitness.The other components are muscular strength and endurance,
and flexibility and low-back function. Cardiovascular fitness is measured as the
amount of oxygen transported in the blood and pumped by the heart to the
working muscles and as the efficiency of the muscles to use that oxygen.
Increasing cardiovascular fitness means increasing the capability of the heart
and the rest of the cardiovascular system in their most important task, to supply
oxygen and energy to your body.

Having good cardiovascular fitness has many health benefits. For example, it
decreases your risk of cardiovascular diseases, stroke, high blood pressure,
diabetes and other diseases.
Cardiovascular fitness is best improved by activities, which employ large muscle
groups working dynamically. Such activities include walking, jogging, running,
swimming, skating, cycling, stair climbing and cross-country skiing.
The heart is like any other muscle - it becomes stronger and more efficient after
practice. Heart rate is a quantitative measure of heart's work. At rest a healthy
heart of an average individual beats approximately 70 beats per minute. A
conditioned heart beats much less at rest, only 40 to 50 beats per minute or
even less. Heart rate variability is a quality measure of heart's work. The lower
the resting heart rate the higher the heart rate variability, and thus the better the
quality of heart's functions.
Cardiovascular fitness is related to age, gender, exercise habits, heredity and
cardiovascular clinical status. Maximum values occur between ages 15 and 30
years, decreasing progressively with age. At the age of 60, the mean maximal
aerobic power in men is approximately three fourths of that at the age of 20.
With sedentary lifestyle, there is a 10 % reduction in the mean maximal aerobic
power per decade, the reduction with an active lifestyle being less than 5 %.

Aerobic exercise
From Wikipedia, the free encyclopedia

Cardio

Aerobic exercise (also known as cardio) is physical exercise of low to high intensity that depends
primarily on the aerobic energy-generating process.[1] Aerobic literally means "relating to, involving,
or requiring free oxygen",[2] and refers to the use of oxygen to adequately meet energy demands
during exercise via aerobic metabolism.[3] Generally, light-to-moderate intensity activities that are
sufficiently supported by aerobic metabolism can be performed for extended periods of time.[1]
When practiced in this way, examples of cardiovascular/aerobic exercise are medium to long
distance running/jogging, swimming, cycling, and walking, according to the first extensive research
on aerobic exercise, conducted in the 1960s on over 5,000 U.S. Air Force personnel by Dr. Kenneth
H. Cooper.[4][5]
Contents
[hide]

1History

2Aerobic versus anaerobic exercise

3Aerobic capacity

4Alternatives

5Commercial success

6Varieties
o

6.1Indoor

6.2Outdoor

6.3Indoor or outdoor

7See also

8Footnotes

9References

History[edit]
Kenneth Cooper was the first person to introduce the concept of aerobic exercise. In the 1960s,
Cooper started research into preventive medicine. He became intrigued by the belief that exercise
can preserve one's health. In 1970 he created his own institute (the Cooper Institute) for non-profit
research and education devoted to preventive medicine. He sparked millions into becoming active
and is now known as the "father of aerobics".

Aerobic versus anaerobic exercise[edit]

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Fox and Haskell formula showing the split between aerobic (light orange) and anaerobic (dark orange) exercise
and heart rate

Aerobic exercise and fitness can be contrasted with anaerobic exercise, of which strength
training and short-distance runningare the most salient examples. The two types of exercise differ by
the duration and intensity of muscular contractions involved, as well as by how energy is generated
within the muscle.[6]
New research on the endocrine functions of contracting muscles has shown that both aerobic and
anaerobic exercise promote the secretion of myokines, with attendant benefits including growth of
new tissue, tissue repair, and various anti-inflammatory functions, which in turn reduce the risk of
developing various inflammatory diseases. Myokine secretion in turn is dependent on the amount of
muscle contracted, and the duration and intensity of contraction. As such, both types of exercise
produce endocrine benefits.[7]
In almost all conditions, anaerobic exercise is accompanied by aerobic exercises because the less
efficient anaerobic metabolism must supplement the aerobic system due to energy demands that
exceed the aerobic system's capacity. What is generally called aerobic exercise might be better

termed "solely aerobic", because it is designed to be low-intensity enough not to

generate lactate via pyruvate fermentation, so that all carbohydrate is aerobically turned into energy.
Initially during increased exertion, muscle glycogen is broken down to produce glucose, which
undergoes glycolysis producing pyruvate which then reacts with oxygen (Krebs
cycle, Chemiosmosis) to produce carbon dioxide and water and releases energy. If there is a
shortage of oxygen (anaerobic exercise, explosive movements), carbohydrate is consumed more
rapidly because the pyruvate ferments into lactate. If the intensity of the exercise exceeds the rate
with which the cardiovascular system can supply muscles with oxygen, it results in buildup of lactate
and quickly makes it impossible to continue the exercise. Unpleasant effects of lactate
buildup initially include the burning sensation in the muscles, and may eventually include nausea
and even vomiting if the exercise is continued without allowing lactate to clear from the bloodstream.
As glycogen levels in the muscle begin to fall, glucose is released into the bloodstream by the liver,
and fat metabolism is increased so that it can fuel the aerobic pathways. Aerobic exercise may be
fueled by glycogen reserves, fat reserves, or a combination of both, depending on the intensity.
Prolonged moderate-level aerobic exercise at 65% VO2 max (the heart rate of 150 bpm for a 30year-old human) results in the maximum contribution of fat to the total energy expenditure. At this
level, fat may contribute 40% to 60% of total, depending on the duration of the exercise. Vigorous
exercise above 75% VO2max (160 bpm) primarily burns glycogen.[8][9]
Major muscles in a rested, untrained human typically contain enough energy for about 2 hours of
vigorous exercise. Exhaustion of glycogen is a major cause of what marathonrunners call "hitting the
wall". Training, lower intensity levels, and carbohydrate loading may allow postponement of the
onset of exhaustion beyond 4 hours.[9]
Aerobic exercise comprises innumerable forms. In general, it is performed at a moderate level of
intensity over a relatively long period of time. For example, running a long distance at a moderate
pace is an aerobic exercise, but sprinting is not. Playing singles tennis, with near-continuous motion,
is generally considered aerobic activity, while golf or two person team tennis, with brief bursts of
activity punctuated by more frequent breaks, may not be predominantly aerobic. Some sports are
thus inherently "aerobic", while other aerobic exercises, such as fartlek training or aerobic dance
classes, are designed specifically to improve aerobic capacity and fitness. It is most common for
aerobic exercises to involve the leg muscles, primarily or exclusively. There are some exceptions.
For example, rowing to distances of 2,000 m or more is an aerobic sport that exercises several
major muscle groups, including those of the legs, abdominals, chest, and arms.
Common kettlebell exercises combine aerobic and anaerobic aspects.
Among the recognized benefits of doing regular aerobic exercise are: [10]

Strengthening the muscles involved in respiration, to facilitate the flow of air in and out of the
lungs

Strengthening and enlarging the heart muscle, to improve its pumping efficiency and reduce
the resting heart rate, known as aerobic conditioning

Improving circulation efficiency and reducing blood pressure

Increasing the total number of red blood cells in the body, facilitating transport of oxygen

Improved mental health, including reducing stress and lowering the incidence of depression,
as well as increased cognitive capacity.[11]

Reducing the risk for diabetes. One meta-analysis has shown, from multiple conducted
studies, that aerobic exercise does help lower Hb A1Clevels for type 2 diabetics.[12]

As a result, aerobic exercise can reduce the risk of death due to cardiovascular problems. In
addition, high-impact aerobic activities (such as jogging or using a skipping rope) can stimulate bone
growth, as well as reduce the risk of osteoporosis for both men and women.
In addition to the health benefits of aerobic exercise, there are numerous performance benefits:

Increased storage of energy molecules such as fats and carbohydrates within the muscles,
allowing for increased endurance

Neovascularization of the muscle sarcomeres to increase blood flow through the muscles

Increasing speed at which aerobic metabolism is activated within muscles, allowing a greater
portion of energy for intense exercise to be generated aerobically

Improving the ability of muscles to use fats during exercise, preserving

intramuscular glycogen

Enhancing the speed at which muscles recover from high intensity exercise
Neurobiological effects: improvements in brain structural connections and increased gray
matter density, new neuron growth, improved cognitive function (cognitive controland various
forms of memory), and improvement or maintenance of mental health

Some drawbacks of aerobic exercise include:

Overuse injuries because of repetitive, high-impact exercise such as distance running.

Is not an effective approach to building muscle.

Only effective for fat loss when used consistently.

Both the health benefits and the performance benefits, or "training effect", require a minimum
duration and frequency of exercise. Most authorities suggest at least twenty minutes performed at
least three times per week.[13]

Aerobic capacity[edit]
Main article: VO2 max
Aerobic capacity describes the functional capacity of the cardiorespiratory system, (the heart, lungs
and blood vessels). Aerobic capacity refers to the maximum amount of oxygen consumed by the
body during intense exercises, in a given time frame.[14] It is a function both of cardiorespiratory
performance and the maximum ability to remove and utilize oxygen from circulating blood. To
measure maximal aerobic capacity, an exercise physiologist or physician will perform
a VO2 max test, in which a subject will undergo progressively more strenuous exercise on a
treadmill, from an easy walk through to exhaustion. The individual is typically connected to
a respirometer to measure oxygen consumption, and the speed is increased incrementally over a
fixed duration of time. The higher the measured cardiorespiratory endurance level, the more oxygen
has been transported to and used by exercising muscles, and the higher the level of intensity at
which the individual can exercise. More simply put, the higher the aerobic capacity, the higher the

level of aerobic fitness. The Cooper and multi-stage fitness tests can also be used to assess
functional aerobic capacity for particular jobs or activities.
The degree to which aerobic capacity can be improved by exercise varies very widely in the human
population: while the average response to training is an approximately 17% increase in VO 2max, in
any population there are "high responders" who may as much as double their capacity, and "low
responders" who will see little or no benefit from training. [15] Studies indicate that approximately 10%
of otherwise healthy individuals cannot improve their aerobic capacity with exercise at all. [16] The
degree of an individual's responsiveness is highly heritable, suggesting that this trait
is genetically determined.[15]

Aerobic workout

Alternatives[edit]
Higher intensity exercise, such as High-intensity interval training (HIIT), increases the resting
metabolic rate (RMR) in the 24 hours following high intensity exercise, [17] ultimately burning more
calories than lower intensity exercise; low intensity exercise burns more calories during the exercise,
due to the increased duration, but fewer afterwards.

Commercial success[edit]
Aerobic exercise has long been a popular approach to achieving weight loss and physical fitness,
often taking a commercial form.

In the 1970s Judi Sheppard Missett helped create the market for commercial aerobics with
her Jazzercise program

In the 1980s Richard Simmons hosted an aerobic exercise show on television, and also
released a series of exercise videos

In the 1990s Billy Blanks's Tae Bo helped popularize cardio-boxing workouts that
incorporated martial arts movements

Varieties[edit]
Indoor[edit]

Stair climbing

Elliptical trainer

Indoor rower

Stairmaster

Stationary bicycle

Treadmill

Outdoor[edit]

Walking

Cycling

Running

Cross-country skiing

Cross-country running

Nordic walking

Inline skating

Rowing

Indoor or outdoor[edit]

Swimming

Kickboxing

Skipping rope or jump rope

Circuit training

Jumping jacks

Jogging

Water aerobics

Cardiovascular fitness
From Wikipedia, the free encyclopedia

See also: Cardiorespiratory fitness

Cardiovascular fitness is the ability of the heart, blood cells and lungs to supply oxygen-rich blood
to the working muscle tissues and the ability of the muscles to use oxygen to produce energy for
movement.[1] This type of fitness is a health-related component of physical fitness that is brought
about by sustained physical activity.[2] A persons ability to deliver oxygen to the working muscles is
affected by many physiological parameters, including heart rate, stroke volume, cardiac output, and
maximal oxygen consumption.
Understanding the relationship between cardiorespiratory endurance training and other categories of
conditioning requires a review of changes that occur with increased aerobic, or anaerobic capacity.
As aerobic/anaerobic capacity increases, general metabolism rises, muscle metabolism is
enhanced, hemoglobin rises, buffers in the bloodstream increase, venous return is improved, stroke
volume is improved, and the blood bed becomes more able to adapt readily to varying demands.
Each of these results of cardiovascular fitness/cardiorespiratory conditioning will have a direct
positive effect on muscular endurance, and an indirect effect on strength and flexibility.
To facilitate optimal delivery of oxygen to the working muscles, the person needs to train or
participate in activities that will build up the energy stores needed for sport. This is referred to as
metabolic training. Metabolic training is generally divided into two types: aerobic and anaerobic.
Contents
[hide]

1Varieties of Cardiovascular Fitness Exercises

o

1.1Indoor

1.2Outdoor

1.3Indoor or outdoor

2References

Varieties of Cardiovascular Fitness Exercises[edit]

Indoor[edit]

Stair climbing

Elliptical trainer

Indoor rower

Treadmill

Running

Dance

Skipping

Cycling

Inline skating

Running

Jogging

Nordic walking

Football

Rugby

Basketball

Dance

Rowing

Cross country skiing

Kickboxing

Jumping rope

Running

Swimming

Netball

Lacrosse

Zumba

Outdoor[edit]

Indoor or outdoor[edit]

References[edit]
1.

Jump up^ "National Physical Activity Guidelines, Glossary". The State

of Queensland. Retrieved December 28, 2010.

2.

Jump up^ Frank Moran. "Glossary of Fitness and Health Terms".

Frank Moran. Retrieved December 28, 2010.

Categories:

Cardiovascular physiology

Aerobic exercise

Exercise physiology

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What is Fitness and Why is Aerobic Fitness

So Important
Physical fitness has four components:

Aerobic (cardiovascular) fitness - The body's ability to take in and use

oxygen to supply energy throughout the body
Muscular fitness - The strength and endurance of muscles
Flexibility - The ability to move joints and stretch muscles fully through their
normal range of motion
Body composition - The amount of fat tissue in relation to other tissue in the
body

Aerobic (or cardiovascular) fitness is one of the most important components of overall
physical fitness.
It reflects the amount of oxygen in the blood pumped by the heart and transported to the working
muscles,
as

well

as

the

muscles

efficiency

in

using

that

oxygen.

When you're working hard, your bodys metabolism increases. When faced with increasing energy
demands, your body eventually reaches a limit for oxygen consumption/uptake (represented as VO 2).
At this point VO2 reaches a peak value referred to as your aerobic capacity, or maximal oxygen uptake
(maximal

aerobic

power,

VO2max).

Increasing your aerobic fitness means increasing your heart and cardiovascular systems capacity to
perform

their

most

important

task,

supplying

oxygen

and

energy

to

your

entire

body.

The best way to improve your aerobic fitness is through activities that put the bodys large muscle
groups to work dynamically-for example, walking, jogging, running, swimming, skating, cycling, stairclimbing

and

cross-country

skiing.

Although your exercise habits have a big affect on your aerobic fitness, it's also related to age, gender
and heredity. Maximum fitness values occur between the ages of 15 and 30, decreasing progressively
with age. With a sedentary lifestyle, VOmax decreases by 10% per decade-but if you maintain an
active lifestyle, you can bring that number down to less t