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Simon Gama
Aerobic exercise requires that oxygen be brought by the lungs and transferred to the blood vessels. Oxygen rich blood is then pumped by the heart to the muscles. The muscles utilise oxygen for muscle contraction.
Through routine aerobic activity, the body becomes more efficient at processing oxygen. Examples of aerobic activity include running, jogging, biking, rowing, and walking. In fact any exercise that incorporates large muscle groups, raises the heart rate, breathing rate and body temperature is aerobic in nature.
Benefits:
Increase cardiorespiratory and cardiovascular system outputs, strengthens heart, decreases resting heart rate, improves circulation by clearing out cholesterol build-up, body adapts to burn fat as primarily fuel source, improves psychological disposition and reduces stress levels, raises basal metabolic rate, decreases blood pressure, reduces (Low-density lipoproteins) LDL blood cholesterol level, tones muscles, improves balance and posture, increases blood oxygen level, increases flexibility, reducing capability for injury.
Weekly requirements and limitations
Fitness Level gains are determined by frequency, intensity and duration of the Aerobic exercise. Each session should last from 20 to 60 minutes and be performed 3 to 5 days per week (frequency) at an intensity level measured by heart rate (60%-90%) according to the American College of Sports Medicine (ACSM).
During the first 15 minutes of aerobic activity, glycogen or sugar within the muscles is used for energy.
Fat metabolism for energy doesn’t occur until about 15-20 minutes after beginning aerobic activity. This is why it’s important that aerobic duration be at least 30 minutes. Aerobic sessions greater than one hour continue to burn fat but at not the same rate as during the first hour.
Additionally, sessions greater than one hour increase the risk of injury due to fatigue. Increasing aerobic frequency (greater than five times per week) does not give the body a chance to fully recover and can even reduce the body’s capability to defend itself against illness.
It is important to listen to what your body is trying to tell you. Rest, adequate sleep, and proper diet all become more critical when demands are placed on our bodies above the normal everyday physical stress.
Types of aerobic activities
Anything that maintains the target heart rate 60%-90% of the Maximum Heart Rate is considered aerobic. If the heart rate is lower, then aerobic levels have not been reached. If the heart rate is higher, then an anaerobic level has been reached. During anaerobic exercise (sprinting) protein is being consumed and energy is being produced without the benefit of oxygen.
High intensity, high impact aerobics is not necessary to burn fat. For example, running for one mile burns only 20% more fat than brisk walking for one mile. It’s important to focus on the exercise and maintain the target heart rate.
Watching TV, reading books or other similar activity tends to distract the participant from monitoring the target heart rate.
Use music with sufficient beats per minute to intensify the exercise session (120-140bpm). It is important to provide a period for cool- down.
Abruptly stopping aerobic activity can cause blood pooling in your lower extremities or making you feel light-headed.
ν The writer Simon Gama is a fitness trainer at Body Works Gym in Bulawayo.
Online Reporter