Aerobic Exercise
Aerobic exercise
I would love to be able to sit down and talk to the Olympic stars that are now in Beiging, as far as I am concern everyone who performs in this Olympic is a star, but we have to admit that among the stars there are some real outstanding ones, just to name a few Usain bolt 100 & 200 meters who jogged to win, Michael Phelps, eight Gold medals, Shelly Ann Fraser women 100 meters, Simon Whitfield Triathlon Silver medal and the list go’s on, now here’s the big question that I would love to ask, what kind of music that they listen too while working out, I would then make a playlist and called it the Olympic stars workout music playlist now that would be hot, what is your feed back on that and what is your playlist? In the mean time check out this playlist
Today we are taking a look at aerobic exercise the meaning, the bennifits and how it came about.
The term aerobic exercise method were developed by Kenneth H. Cooper, M.D., an exercise physiologist of the U.S. Air Force. Dr. Cooper, an avowed exercise enthusiast, was personally and professionally puzzled about why some people with excellent muscular strength were still prone to poor performance at tasks such as long-distance running, swimming, and bicycling. He began measuring systematic human performance using a bicycle ergometer, and began measuring sustained performance in terms of the ability to utilize oxygen.
His groundbreaking book, Aerobics, was published in 1968, and included scientific exercise programs using running, walking, swimming and bicycling. The book came at a fortuitous historical moment, when increasing weakness and inactivity in the general population was causing a perceived need for increased exercise. It became a best seller.
Cooper’s data provided the scientific baseline for almost all modern aerobics programs, most of which are based on oxygen-consumption equivalency.
Aerobic exercise refers to exercise that is of moderate intensity, undertaken for a long duration. Aerobic means “with oxygen”, and refers to the use of oxygen in a muscle’s energy-generating process. Many types of exercise are aerobic, and by definition are performed at moderate levels of intensity for extended periods of time.
An effective aerobic exercise should involve 5-10 minutes of warming up at an intensity of 50-60% of maximum heart rate, followed by at least 20 minutes of exercise at an intensity of 70-80% of maximum heart rate, ending with 5-10 minutes of cooling down at an intensity of 50-60% of maximum heart rate.
There are various types of aerobic exercise. In general, aerobic exercise is one performed at a low to moderate level of intensity over a long period of time. For example, running a long distance at a moderate pace is an aerobic exercise, but sprinting is not. Playing singles tennis, with near-continuous motion, is generally considered aerobic activity, while golf or doubles tennis, with their brief bursts of activity punctuated by more frequent breaks, may not be predominantly aerobic.
The bennefitts
Strengthening the muscles involved in respiration, to facilitate the flow of air in and out of the lungs Strengthening and enlarging the heart muscle, to improve its pumping efficiency and reduce the resting heart rate Toning muscles throughout the body, which can improve overall circulation and reduce blood pressure Increasing the total number of red blood cells in the body, to facilitate transport of oxygen throughout the body
As a result, aerobic exercise can reduce the risk of death due to cardiovascular problems. In addition, high-impact aerobic activities (such as jogging or jumping rope) can stimulate bone growth, as well as reducing the risk of osteoporosis for both men and women.
In addition to the health benefits of aerobic exercise, there are numerous performance benefits:
Increased storage of energy molecules such as fats and carbohydrates within the muscles, allowing for increased endurance
Neovascularization of the muscle sarcomeres to increase blood flow through the muscles
Increasing speed at which aerobic metabolism is activated within muscles, allowing a greater portion of energy for intense exercise to be generated aerobically
Improving the ability of muscles to use fats during exercise, preserving intramuscular glycogen
Enhancing the speed at which muscles recover from high intensity exercise.
Here’ a great place to get some hard driving aerobic workout music