Your body responds and adapts to aerobics differently than it responds to anaerobic activity, such as weightlifting. Aerobic energy production is the most efficient method of energy production your body has. The physical components of aerobics are different from components of other forms of physical activity, and only activities with particular characteristics are considered aerobic. You can sum up the major aerobic body systems and types of activity with five physical components of aerobics.
Physical Activity and Duration
Aerobics involves moving large muscle groups continuously and rhythmically, according to The American College of Sports Medicine. Aerobic physical activity typically involves repetitive movements that move multiple joints, such as running and jogging, which involve continuous upper and lower body joint articulations. Swimming and cycling are other examples of aerobic activity. Aerobic activities generally involve sustaining continuous movement for 20 minutes or longer. Performing aerobic activity for longer than 45 minutes burns more fat, while shorter more intense forms of aerobics burn more stored carbohydrates.
Energy Production
Your body produces energy using oxygen, glucose and fatty acids in varying proportions during aerobics. Unlike anaerobic activity, which extracts glucose primarily from muscle tissues for energy, your blood and liver supply most of the glucose that your body uses during aerobics. Higher intensity aerobics that involves greater effort derive a greater proportion of energy from glucose, while stored fatty acids supply most of the energy for lower intensity aerobics.
Aerobic Capacity
Your aerobic capacity refers to the greatest amount of oxygen that your body can consume during maximal effort while performing aerobic activities. Aerobic capacity is also known as VO2 Max, functional capacity or aerobic power. Heredity, state of training, age, sex and body composition influence your aerobic capacity. You can perform aerobic activities faster and longer by improving your aerobic capacity with training. Aerobic capacity is measured by the number of milliliters of oxygen that your body consumes for every kilogram of your body weight each minute. A doctor or fitness professional may use treadmill tests to estimate your aerobic capacity based on your heart rate.
Cardiorespiratory Endurance
Cardiorespiratory endurance refers to the ability of your circulatory and respiratory systems to supply energy during aerobics, and to remove cellular waste that results from energy production. You can perform aerobics for longer periods of time with greater cardiorespiratory endurance. Your heart uses less effort to pump more blood throughout your circulatory system when you have greater cardiorespiratory endurance. Your lungs take in more oxygen and expel more carbon dioxide when you improve your cardiorespiratory endurance.
Intensity
The intensity of aerobics refers to the amount of effort that you exert during the activity. Your heart rate generally increases as aerobic intensity increases. Moderate intensity aerobic activity may bring your pulse within 60 to 70 percent of your maximum heart rate. High intensity aerobics, which you can use to improve your aerobic capacity and cardiorespiratory endurance, bring your pulse within 70 and 85 percent of your maximum heart rate. A man can estimate his maximum HR by subtracting his age in years from 220. Subtract 88 percent of your age from 206, if you are a woman.
References
- Activity Program Management; Defined Terms; Gary A. Chase
- National Federation of Personal Trainers: Fitness Trainer Manual; Mark P. Kelly, Ph.D., et.al.;2008
- The Exercise & Physical Fitness Page: Aerobic Exercise Main Page
- Team Oregon; Aerobic Capacity; Patti and Warren Finke
- College of Charleston Departments of Athletics & Physical Education and Health; Cardiorespiratory Endurance; Michelle Futrell
- New York Times: Recalibrated Formula Eases Women's Workouts; Tara Parker-Pope; July 2010
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