Bodybuilder Arnold Schwarzenegger has said that cardiovascular endurance is of equal importance to the bodybuilder as muscular endurance. Wayne Belonoha, an expert on Wing Chun Kung Fu, has noted that aerobic exercise is critical to health and well-being and is supported by more than 20 years of research. The human body relies on oxygen to perform physical exercise. Aerobic exercise is the form of exercise that uses oxygen on a steady basis and results in improved cardiovascular fitness.
The Aerobic Process
Aerobic exercise is a metabolic process occurring when a given quantity of energy, about 5 calories, is used for each liter of oxygen consumed. Aerobic fitness is determined by a scientific measure called "maximal oxygen uptake." The greater the oxygen uptake, the greater the energy used. The body's uptake of oxygen increases during the first minutes of exercise to then reach what is called steady-state. At steady-state, the body's oxygen requirements conform to the demands of tissues. When exercise ends, the oxygen uptake gradually decreases to its resting level when the "oxygen debt," or return of the oxygen to its normal level, is "repaid."
Increased Exercise Intensity
In light exercise, the body slowly coordinates its breathing and blood flow to achieve steady-state as oxygen is already stored in the muscles and blood. As exercise intensifies, anaerobic processes--those that use very little oxygen--supply part of the early phase energy of exercise and lactic acid is produced. Anaerobic processes, while not the lion's share of aerobic work, render it possible to utilize the body's stored sugars and energy. The body stores energy in the form of high-phosphate chemical bonds, which are used at the chemical level when stress on the body requires these forms of stored energy.
Post-exercise Pain and Soreness
The accumulation of such metabolites as a lactic acid (lactate) have led to the misnomer that these metabolites are the cause of the aches and pains following a day's intense exercise. This is not the case. Most metabolites are either returned to the body quickly in the form of sugars or disposed of. Most pain following exercise is due to microscopic tears in muscle that heal quickly and are largely responsible for the advances in strength attained by all athletes.
Prolonged Work
The fitness revolution that began in the late 1970s propelled countless individuals into marathon running and other endurance sports. It is scientifically established that when exercise time is extended to about one hour--for example, a fast 10-mile run at 6 minutes per mile--the oxygen uptake, heart rate and cardiac output are consistent with that achieved at 5 minutes of exercise provided that the oxygen uptake does not exceed half of its maximum. In other words, as long as one is running one half of "all-out, full exertion speed," running can be maintained for a long period of time.
Aerobic Sports
Aerobic sports have been most effectively studied ranked for fitness by Dr. Per-Olof Astrand, a world authority on exercise physiology. Rankings are determined by the amount of oxygen used expressed as liters per minute, or l/min. Gymnastics, a largely anaerobic muscular sport, utilizes aerobic energy, yet only a little more than 3 liters per minute are required by Olympians. Conversely, the highest maximal oxygen uptake readings occur in the following sports: cross-country skiing (6.2 l/min), long-distance running (5.2 l/min), and orienteering (hiking/climbing) (5.0 l/min). Other high-ranking aerobic sports include skating, bicycling, Olympic biathlon, swimming, skating, walking, canoeing and rowing.
Warnings
Aerobic exercises carry a severe risk of overexertion, especially when inadequate fluids are taken during and after exercise. Athletes often push themselves too hard to achieve fitness goals. If you feel dizzy, faint or experience heart palpitations, seek medical attention immediately.
References
- Per-Olof Astrand MD. Textbook of Work Physiology. 1977.
- Wayne Belohona. The Wing Chun Compendium. 2006.
- Arnold Schwarzenegger. Encyclopedia of Modern Bodybuilding. 1987.
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