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Aerobic exercise refers to exercise that involves or improves oxygen consumption by the body.^[1] Aerobic means "with oxygen", and refers to the use of oxygen in the body's metabolic^[2] or energy-generating process. Many types of exercise are aerobic, and by definition are performed at moderate levels of intensity for extended periods of time. To obtain the best results, an aerobic exercise session involves a warming up period, followed by at least 20 minutes of moderate to intense exercise involving large muscle groups, and a cooling down period at the end. Image File history File links Question_book-3. ... The term Exercise can refer to: Physical exercise such as running or strength training Exercise (options), the financial term for enacting and terminating a contract Category: ... This article is about the chemical element and its most stable form, or dioxygen. ... Warming up Chang-Hwa Bank make their warming up for knees to prevent damage and accident at 2006 Taipei 101 Run Up on October 22, 2006. ... Cooling down is the term used to describe an easy, full-body exercise that will allow the body to slowly transition from an exercise mode to a non-exercise mode. ...

History

Both the term and the specific exercise method were developed by Kenneth H. Cooper, M.D., an exercise physiologist, and Col. Pauline Potts, a physical therapist, both of the United States 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 shmeeveness rocks! also, you shoudl always eat cupcakes before startign any aerobic exercise. This increases your body mass which helps balance your weight. Furthermore, eat plenty of fast food, sweets, and salty snacks to increase your ability level. (don't do any of the following, unless you want to.) Kenneth H. Cooper, M.D., Air Force Colonel, is an author of a popular 70s book Aerobics which emphasized a point system for improving the cardio-vascular system. ... USAF redirects here. ... An exercise bicycle or stationary bicycle is a stationary bicycle used as exercise equipment, not as transportation. ...

Aerobic versus anaerobic exercise

Fox and Haskell formula showing the split between aerobic (light orange) and anaerobic (dark orange) exercise and heart rate.

Aerobic exercise and fitness can be contrasted with anaerobic exercise, of which strength training and weight training are the most salient examples. The two types of exercise differ by the duration and intensity of muscular contractions involved, as well as by how energy is generated within the muscle. Initially during aerobic exercise, glycogen is broken down to produce glucose, which is then broken down with the help of oxygen to generate energy. In the absence of these carbohydrates, fat metabolism is initiated instead. The latter is a slow process, and is accompanied by a decline in performance level. This gradual switch to fat as fuel is a major cause of what marathon runners call "hitting the wall". Anaerobic exercise, in contrast, refers to the initial phase of exercise, or to any short burst of intense exertion, in which the glycogen or sugar is consumed without oxygen, and is a far less efficient process. Operating anaerobically, an untrained 400 meter sprinter may "hit the wall" short of the full distance. Image File history File links Size of this preview: 800 × 534 pixelsFull resolution (1166 × 779 pixel, file size: 52 KB, MIME type: image/png) File history Legend: (cur) = this is the current file, (del) = delete this old version, (rev) = revert to this old version. ... Image File history File links Size of this preview: 800 × 534 pixelsFull resolution (1166 × 779 pixel, file size: 52 KB, MIME type: image/png) File history Legend: (cur) = this is the current file, (del) = delete this old version, (rev) = revert to this old version. ... Fox and Haskell formula Anaerobic exercise is used by athletes in non-endurance sports to build power and by body builders to build muscle mass. ... Strength training is the use of resistance to muscular contraction to build the strength, endurance and size of skeletal muscles. ... This article is about strength training using weight (gravity) to generate resistance to contraction. ... Glycogen Structure Segment Glycogen is a polysaccharide of glucose (Glc) which functions as the primary short term energy storage in animal cells. ... Lactose is a disaccharide found in milk. ... For other uses, see FAT. Fats consist of a wide group of compounds that are generally soluble in organic solvents and largely insoluble in water. ... In biochemistry, a metabolic pathway is a series of chemical reactions occurring within a cell. ... For other senses of this word, see Marathon (disambiguation). ... This article does not cite any references or sources. ... Fox and Haskell formula Anaerobic exercise is used by athletes in non-endurance sports to build power and by body builders to build muscle mass. ...

Aerobic exercise comprises innumerable forms. In general, it is performed at a moderate level of intensity over a relatively 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 brief bursts of activity punctuated by more frequent breaks, may not be predominantly aerobic. Some sports are thus inherently "aerobic", while other aerobic exercises, such as fartlek training or aerobic dance classes, are designed specifically to improve aerobic capacity and fitness. For other uses, see Running (disambiguation). ... Sprints are races where the runner tries to go as fast as humanly possible. ... Fartlek, which means speed play in Swedish, is a form of conditioning which puts stress mainly on the aerobic energy system due to the continuous nature of this exercise. ...

Among the recognized benefits of doing regular aerobic exercise are:

• 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
• Improving circulation efficiency and reducing blood pressure
• Increasing the total number of red blood cells in the body, facilitating transport of oxygen
• Improved mental health, including reducing stress and lowering the incidence of depression

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: The heart and lungs, from an older edition of Grays Anatomy. ... Osteoporosis is a disease of bone - leading to an increased risk of fracture. ...

• 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

"Aerobics" is a particular form of aerobic exercise. Aerobics classes generally involve rapid stepping patterns, performed to music with cues provided by an instructor. This type of aerobic activity became quite popular in the United States after the 1970 publication of The New Aerobics by Dr. Kenneth H. Cooper, and went through a brief period of intense popularity in the 1980s, when many celebrities (such as Jane Fonda and Richard Simmons) produced videos or created television shows promoting this type of aerobic exercise. Group exercise aerobics can be divided into two major types: freestyle aerobics and pre-choreographed aerobics. Angiogenesis is the physiological process involving the growth of new blood vessels from pre-existing vessels. ... A sarcomere is the basic unit of a cross striated muscles myofibril. ... Glycogen Structure Segment Glycogen is a polysaccharide of glucose (Glc) which functions as the primary short term energy storage in animal cells. ... An aerobics class. ... Kenneth H. Cooper, M.D., Air Force Colonel, is an author of a popular 70s book Aerobics which emphasized a point system for improving the cardio-vascular system. ... The 1980s was the decade spanning from 1980 to 1989, also called The Eighties. The decade saw social, economic and general upheaval as wealth, production and western culture migrated to new industrializing economies. ... Jane Fonda (born December 21, 1937) is a two-time Academy Award-winning American actress, writer, political activist, former fashion model, and fitness guru. ... For other persons named Richard Simmons, see Richard Simmons (disambiguation). ... Freestyle Aerobics is the term which is associated with instructors who provide a choreography. ...

Aerobic capacity

'Aerobic capacity' describes the functional status of the cardiorespiratory system, (the heart, lungs and blood vessels). Aerobic capacity is defined as the maximum amount of oxygen the body can use during a specified period, usually during intense exercise.^[3] It is a function both of cardiorespiratory performance and the maximum ability to remove and utilize oxygen from circulating blood. To measure maximal aerobic capacity, an exercise physiologist or physician will perform a VO₂ max test, in which a subject will undergo progressively more strenuous exercise on a treadmill, from an easy walk through to exhaustion. The individual is typically connected to a respirometer to measure oxygen consumption, and the speed is increased incrementally over a fixed duration of time. The higher the measured cardiorespiratory endurance level, the more oxygen has been transported to and used by exercising muscles, and the higher the level of intensity at which the individual can exercise. More simply stated, the higher the aerobic capacity, the higher the level of aerobic fitness. The Cooper and multi-stage fitness tests can also be used to assess functional aerobic capacity for particular jobs or activities. VO2 max is the maximum capacity to transport and utilize oxygen during incremental exercise. ... Respirometry is a general term that encompass a number of powerful techniques for obtaining estimates of the rates of metabolism of vertebrates, invertebrates, plants, tissues, cells, or microorganisms via an indirect measure of heat production (calorimetry). ... The Cooper test is a test of physical fitness. ... The multi-stage fitness test, also known as the bleep test, beep test, pacer test, or shuttle run test, is used by sports coaches and trainers to estimate an athletes VO2 Max (maximum oxygen uptake). ...

The degree to which aerobic capacity can be improved by exercise varies very widely in the human population: while the mean response to training is an approximately 17% increase in VO₂max, in any population there are "high responders" who may as much as double their capacity, and "low responders" who will see little or no benefit from training.^[4] Studies indicate that approximately 10% of otherwise healthy individuals cannot improve their aerobic capacity with exercise at all.^[5] The degree of an individual's responsiveness is highly heritable, suggesting that this trait is genetically determined.^[4] In genetics, heritability is the proportion of phenotypic variation in a population that is attributable to genetic variation among individuals. ... This article is about the general scientific term. ...

Criticisms

When overall fitness is an occupational requirement, as for athletes, combat services, and police and fire personnel, aerobic exercise alone may not provide a well balanced exercise program. In particular, muscular strength, especially upper-body muscular strength, may be neglected. Also, the metabolic pathways involved in anaerobic metabolism (glycolysis and lactic acid fermentation) that generate energy during high intensity, low duration tasks such as sprinting, are not exercised at peak rates. Aerobic exercise is, however, an extremely valuable component of a balanced exercise program and is good for cardiovascular health.^{[citation needed]} Anaerobic is a technical word which literally means without air (where air is generally used to mean oxygen), as opposed to aerobic. ... Structure of the coenzyme adenosine triphosphate, a central intermediate in energy metabolism. ... Glycolysis is the sequence of reactions that converts glucose into pyruvate with the concomitant production of a relatively small amount of ATP. The word is derived from Greek γλυκύς (sweet) and λύσις (letting loose). ... Lactic acid Lactic acid fermentation is a form of fermentation that occurs in some bacteria and animal cells in the absence of oxygen. ...

Some persons suffer repetitive stress injuries with some forms of aerobics and then must choose less injurious "low-impact" forms or lengthen the gap between bouts of aerobic exercise to allow for greater recovery.

Aerobics notably does not increase the basal metabolic rate as much as some forms of weight-training, and may therefore be less effective at reducing obesity. However, this form of exercise also allows for longer, more frequent activity and consumes more energy when the individual is active. In addition, the metabolic activity of an individual is heightened for several hours following a bout of aerobic activity. Basal metabolic rate (BMR) is the amount of energy expended while at rest in a neutrally temperate environment, in the post-absorptive state (meaning that the digestive system is inactive, which requires about twelve hours of fasting in humans). ...

Aerobic activity is also used by individuals with anorexia as a means of suppressing appetite, since aerobic exercise increases glucose and fatty acids in the blood by stimulating tissues to release their energy stores. While there is some support for exercising while hungry as a means of tapping into fat stores, most evidence is equivocal. In addition, performance can be impaired by lack of nutrients, which can impair training effects. For other uses, see Anorexia. ...

Commercial success

Aerobic exercise has long been a popular form of weight loss and physical fitness, often taking a commercial form.

• Tennis and jogging gained prominence and popularity in the 1970s
• Judi Sheppard Missett largely helped create the market for commercial aerobics with her Jazzercise program in the 1970s
• Richard Simmons hosted an aerobic exercise show on television, beginning in the 1980s, and continued with a variety of exercise videos.
• Billy Blanks's Tae Bo helped popularize cardio-boxing, workouts that used martial arts movements in the 1990s
• The Nia Technique, also called Neuromuscular Integrative Action, was developed in the 1980s as a form of "non-impact" aerobics (the original word is in the acronym). This is in contrast to popular "no pain no gain" attitudes, and attempted to combat the problem of impact injuries.

For other uses, see Tennis (disambiguation). ... Jogging is a form of trotting or running at a slow or leisurely pace. ... Jazzercise is a fitness program that combines elements of jazz dance into aerobic exercise. ... For other persons named Richard Simmons, see Richard Simmons (disambiguation). ... Billy Blanks Billy Blanks (b. ... Taebo is an exercise routine invented by Billy Blanks. ... Nia (Neuromuscular Integrative Action), pronounced nee-ya, is a form of mind/body/spirit aerobic exercise that blends three dance arts (Isadora Duncan dance, modern dance, and jazz dance), three martial arts (aikido, tae kwon do, and tai chi) and three healing arts (Alexander technique, yoga, and feldenkrais). ...

References

Wikimedia Commons has media related to:

Aerobic exercise

• Cooper, Kenneth C. The New Aerobics. Eldora, Iowa: Prairie Wind.
• Donatelle, Rebecca J. Health: The Basics. 6th ed. San Francisco: Pearson Education, Inc. 2005.
• Hinkle, J. Scott. School Children and Fitness: Aerobics for Life. Ann Arbor, MI: ERIC Clearinghouse on Counseling and Personnel Services.

Year 2007 (MMVII) was a common year starting on Monday of the Gregorian calendar in the 21st century. ... is the 198th day of the year (199th in leap years) in the Gregorian calendar. ... is the 43rd day of the year in the Gregorian calendar. ... Also see: 2002 (number). ... Year 2007 (MMVII) was a common year starting on Monday of the Gregorian calendar in the 21st century. ... is the 198th day of the year (199th in leap years) in the Gregorian calendar. ...

See also

• 5BX, for men
• XBX, for women