What is Aerobic Fitness, and why is it important to a healthy you?
If you have been to the gym, you will without fail be told you need to increase your aerobic fitness as part of your exercise programme. This will normally mean being put on a treadmill, bicycle or cross trainer. Some people love it some people hate it. Most people find it boring and repetitive, however, it is important to understand what is aerobic fitness and how can it help you?
"Aerobic fitness increases the amount of oxygen that is delivered to your muscles, which allows them to work longer. Any activity that raises your heart rate and keeps it up for an extended period of time will improve your aerobic fitness" for example spending time on a cross trainer, running machine etc. There are many benefits to increasing your aerobic fitness
Benefits of aerobic exercise:
Increases
The health of your heart, by strengthing and enlarging the heart muscle, to improve its pumping efficiency and reduce the resting heart rate;
Increases the number of red blood cells in the body, to mprove blood supply to your heart and muscles;
Muscular endurance, by increase storage of energy molecules such as fats and carbohydrates within the muscles;
Strengthens muscles involved in respiration, therfore improving your body’s use of oxygen;
Mood, self-esteem, and self-concept
Toning muscles throughout the body, which can improve overall circulation and reduce blood pressure;
Decreases:
Risk of diabetes
Risk of some cancers
Risk of osteoporosis
Risk of cardiovascular disease
Shortness of breath
Fatigue
Blood pressure
Cholesterol level
Blood sugar
Body fat
Anxiety and depression
For those who want to get technical In aerobic work, oxygen is obtained from the air and is transferred from the lungs to the blood and then to the muscles via the circulatory system. Maximal oxygen uptake, or maximal aerobic power ( Vo2 max ) is the indicator of aerobic fitness. Vo2 max is determined by the measurement of oxygen uptake during the performance of maximal work, typically while running on a treadmill or while cycling. This is done by exercising for at least 12-minutes at submaximal loads, after which the maximal effort is performed for one or two minutes. Oxygen uptake during this time is measured, giving the value of Vo2 max. As Vo2 max increases, the level of aerobic fitness also increases. Aerobic fitness is dependent upon age and sex and it can be improved by training. It is highest at ages 18, 19 years in males and 15 to 20 years in females, and it decreases with age in adulthood. In general, males have higher Vo2 max than females. The main reason for this is that aerobic fitness is directly related to fat-free body weight, which consists mainly of the weight of muscles in the body, and on the average, males have a higher muscle mass than females. As with other physiological functions, there are large individual differences in Vo2 max of people of the same sex and age. Some people show high Vo2 max without exercising because of genetic and other factors, while other people who exercise regularly do not show high Vo2 max .
Forms of Aerobic Exercise
Having an aerobic workout, does not mean you have to go to the gym, and run for hours on a treadmill. Every individual is different and you should consult a health professional before embarking on any extensive exercise regime. Lifestyle Experts have highlighted different ways of having an aerobic workout.
Walking
Cycling
Roller Skating
Skiing
Swimming
Running
Dancing
Sports; such as football
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