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Simon Gama
THE mechanics of aerobics exercise require that oxygen be brought in 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 including running, jogging, biking, rowing, walking. In fact any exercise that incorporates large muscle groups, raises the heartbrate, breathing rateband body temperature is aerobic in nature.
Benefits
- Increases cardiorespiratory and cardiovascular system
- Strengthens heart
- Decreases resting heart rate
- Improves circulation by clearing out cholestrol build-up
- Body adapts to burn fat as primary fuel source
- Improves psychological disposition and reduces stress levels
- Raises basal metabolic rate
- Decreases blood pressure
- Reduces LDL blood cholesterol level
- Tones muscles
- Improved balance and posture
- Increased 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 (duration) 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 per-90 percent) according to the American College of Sports Medicine (ACSM).
During the first 15 minutes of aerobics activity, glycogen or sugar within the muscles is used for energy. Fat metabolism for energy doesn’t occur until about 15 to 20 minutes after beginning aerobic activity. This is why its important that aerobics duration be at least 30 minutes. Aerobic sessions greater than 1 hour continue to burn fat but at not the same rate as during the first hour.
Additionally, sessions greater than 1 hour increase the risk of injury due to fatigue. Increasing aerobic frequency (greater than 5 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.
Diet requirements
The type of fuel you put in a vehicle depends on the performance you expect out of it. The same is true of our body. Unlike weight training, aerobic training has two main goats. The first is to improve cardiovascular performance, the second to burn fat. Both of these goals can be realised during the same aerobic session.
If the goal is to simply improve cardiovascular strength then we need to target performance. Like weight training, we want to consume a complex carbohydrate snack before aerobics. A sugar snack will not provide the sustained energy and in fact may decrease performance. Excessive sugar intake before aerobics activity can work against the participant. When large amounts of sugar are ingested, the pancreas must secrete insulin to metabolise the sugar. Insulin levels in the blood inhibit the liver from metabolising fat. Therefore little or no fat burning takes place during exercise. This includes sugary drinks, that is, sports drinks which stay in the stomach much longer than ordinary cold water thereby inhibiting quick hydration. Therefore, if the goal is to burn fat, then water only should be consumed before aerobics.
In addition to doctor’s recommendations:
- Eat a small, easily digestible snack (such as crackers) prior to exercise.
- Drink plenty of water before, during and after exercise to prevent dehydration.
- Older populations lose their sensitivity to thirst and subsequently dehydrate easier.
- Wear loose, comfortable clothes to avoid movement restrictions.
Types of Aerobics Activities
Anything that maintains the target heart rate 60 percent-90 percent 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 1-mile burns only 20 percent more fat than brisk walking for 1 mile. Its 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.
Bongani Ndlovu