Aerobic exercise program | Aerobic exercises

Aerobic exercise program, aerobic exercises, aerobic fitness :

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.

As you increase your aerobic fitness, you will notice that you can do more physical activity without becoming out of breath or feeling like your heart is pounding.You will be able to do activities such as playing with children, housework, yard work, or hiking without becoming exhausted as quickly.

Many forms of aerobic exercise will also strengthen your muscles and increase your flexibility.

One of the best and easiest aerobic activities is walking. You don't need special equipment, and it can be done almost anywhere.

To get aerobic benefit, you must walk briskly-fast enough to increase your heart rate (pulse) and breathing, but not so fast that you can't talk comfortably.

There is also an ever increasing array of affordable home fitness products available, such as steps, skipping ropes (remember to put your breakables a safe distance away), rebounders (rebounding is considered by NASA to be the most efficient and effective exercise yet devised by man), dance mats that you can use with your games console and exercise videos so that you can workout with your favourite celebrity.

"Aerobic fitness" refers to endurance, or the ability to sustain work for prolonged periods. This is usually experienced in the abilities to walk, run, climb uphill, swim, etc. Most forms of sports, work, recreational and military activities include elements of aerobic fitness. Generally speaking, any activity which lasts less than 12 minutes is not fully aerobic.

The term "aerobic" implies that the oxygen necessary to accomplish the work is taken up by the individual during the activity.

Strenuous exercise lasting less than 12 minutes includes substantial portions of anaerobic metabolism whereby one uses energy sources stored in the body to perform the work.

Since the body's energy sources are limited, anaerobic work cannot last long. Fast runs, lasting 10 to 15 seconds, are mostly accomplished by anaerobic metabolism.

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.

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