Understanding Exercise Physiology: Aerobic Training for Better Health
Aerobic exercise, commonly known as cardio, involves engaging in continuous and rhythmic physical activities designed to enhance the cardiovascular system’s efficiency in absorbing and transporting oxygen. This type of exercise is marked by activities that elevate the heart rate and breathing while involving large muscle groups. Popular examples include running, swimming, cycling, and walking.
The main objective is to boost the heart’s capacity to pump blood throughout the body and improve the body’s ability to utilise oxygen, thereby supporting energy production and endurance. This involves increasing the blood pumped from the heart during each cardiac contraction, which is crucial for calculating stroke volume and cardiac output.
How Aerobic Exercise Affects the Body
Aerobic exercise has a profound impact on the body, influencing various systems and organs. Understanding these effects can help you create a more effective fitness routine and fully appreciate the benefits of regular physical activity.
The Heart and Circulatory System
Aerobic exercise is a powerful tool for strengthening the heart and enhancing the efficiency of the circulatory system. The heart, a muscular organ responsible for pumping blood throughout the body, becomes more efficient with regular aerobic activity. This increased efficiency means the heart can pump more blood with each beat, known as stroke volume, which improves overall cardiovascular function (Erdem, 2023).
The circulatory system, comprising blood vessels, coronary arteries, pulmonary arteries, and pulmonary veins, also benefits from aerobic exercise. Regular physical aerobic activity promotes better blood flow, reduces blood pressure, and enhances the body’s ability to transport oxygen-rich blood to the muscles. This improved circulation supports overall health and reduces the risk of cardiovascular diseases (Erdem, 2023).
Muscles and Energy Production
Aerobic exercise significantly impacts muscle function and energy production. During aerobic activities, muscles demand more oxygen and energy, leading to increased energy production through the breakdown of carbohydrates, fats, and proteins. This process not only fuels the muscles but also enhances endurance and overall fitness (Lavie et. al, 2015).
Moreover, regular aerobic exercise improves insulin sensitivity, which can help lower blood sugar levels and reduce the risk of developing type 2 diabetes and metabolic syndrome. By supporting efficient energy utilization and cardiovascular function, aerobic exercise contributes to a healthier, more active lifestyle (Lavie et. al, 2015).
Chronic Illness and Other Factors
Aerobic exercise, in combination with resistance training, is also an excellent method for managing the severity and impact of chronic illness and other factors on quality of life. Medical conditions, such as diabetes, heart failure, heart disease stroke and metabolic syndrome can be managed with aerobic exercise. In addition, aerobic training can also help maintain & improve cognitive function, including selective attention and task execution (Guiney & Machado, 2013).
Aerobic exercise is a cornerstone of any effective exercise program, as it not only strengthens the heart but also improves lung capacity and muscle function. The cumulative effect of these benefits is a healthier, more resilient body capable of handling physical challenges more efficiently.
How much Aerobic Exercise should we aim to do in an exercise program?
Australian guidelines recommend that healthy individuals aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic exercise each week (Australian Government, 2021). This can be spread out over several days to fit into a regular fitness routine. Engaging in up to 300 minutes of moderate-intensity aerobic activity weekly is recommended for those looking to achieve additional health benefits.
Incorporating various aerobic exercises, such as walking, cycling, or swimming, can help maintain interest and motivation and assist in attaining some positive effects, such as improved stroke volume and cardiac function. It’s important to adjust exercise intensity based on individual fitness levels and health conditions, ensuring that the heart rate is elevated to a level that promotes effective blood flow and oxygen delivery (50-85% of your maximum heart rate [Erdem, 2023]). As always, individuals with pre-existing heart conditions or other medical conditions should consult with a healthcare provider (such as your GP) before beginning any new exercise program.
Tracking Your Aerobic Exercise
Monitoring your aerobic exercise can significantly enhance your workout efficiency and help you achieve your health & fitness goals. Here are some effective ways to track your aerobic activities:
Wearable Fitness Trackers: Devices like smartwatches and fitness bands can monitor your heart rate, steps, and calories burned. They provide real-time data and can help you maintain the desired exercise intensity for optimal cardiovascular benefits.
Mobile Apps: Numerous apps are available that can track your aerobic workouts. These apps often allow you to log your exercise duration and distance, and even map your running or cycling routes. They can also provide insights into your progress over time.
Heart Rate Monitors: Using a heart rate monitor can ensure you are exercising at the correct intensity. Aim to keep your heart rate within the target zone, which is typically 50-85% of your maximum heart rate, to maximize the benefits of your aerobic exercise.
Exercise Journals: Keeping a written record of your workouts can help you stay accountable and track improvements. Note the type of exercise, duration, intensity, and how you felt during and after the workout.
By consistently tracking your aerobic exercise, you ensure you can continue to challenge your heart and lungs to improve your overall fitness levels.
Examples of Aerobic Training Sessions
Here are some session examples of aerobic training sessions.
Session 1 – Walking
30 minutes of continuous walking, aiming to walk up/down a hilly area
Session 2 – Cycling
5-10 Minutes Warm-up, followed by 12 x 1min cadence 85-100 with 30sec recovery.
Session 3 – Swimming
30-minute continuous swim as:
10 minutes of freestyle swimming
10 minutes of kick swimming
10 minutes of pull swimming
Session 4 – Cardiovascular Exercise Equipment in a Gym/Fitness Centre
After a good warm-up, complete the following circuit:
1a Stair Climber, progressing the speed every 2 minutes until reach 10mins
1b Ski Ergometer as 20s Hard with 40s easy for 8mins
1c Rowing Machine 150m Hard with 100m recovery until 8mins
Safety Considerations
While aerobic exercise has numerous benefits, it’s crucial to prioritise safety to avoid injury or complications. Before starting any new exercise program, especially if you have underlying medical conditions, consult a healthcare professional to ensure it’s safe for you. To add, be sure to disclose any underlying medical conditions and treatment to your treating physician (e.g., exercise physiologist) during your initial consultation.
Listening to your body is essential. If you experience any chest tightness, chest pain or dizziness, stop immediately and seek medical advice. To add, be sure that any condition-specific symptoms (e.g., symptoms found when an individual with diabetes is experiencing hypoglycaemia) are taken into account when completing a session (for example, you might need to include more rest between repetitions).
Incorporating proper warm-up and cool-down techniques can also help prevent injuries and reduce muscle soreness.
In conclusion, aerobic exercise is a vital component of any fitness routine, offering extensive benefits for the body. By understanding how aerobic exercise affects the body and taking necessary safety precautions, you can create an effective exercise program that enhances your overall health and well-being.
References
Australian Government (2021); Physical Activity for adults (18 to 64 years) https://www.health.gov.au/topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians/for-adults-18-to-64-years
Erdem Eyuboglu, F. (2023). Circulatory System and Its Adaptation to Exercise. In Functional Exercise Anatomy and Physiology for Physiotherapists (pp. 447-471). Cham: Springer International Publishing.
Guiney, H., & Machado, L. (2013). Benefits of regular aerobic exercise for executive functioning in healthy populations. Psychonomic bulletin & review, 20, 73-86.
Lavie, C. J., Arena, R., Swift, D. L., Johannsen, N. M., Sui, X., Lee, D. C., … & Blair, S. N. (2015). Exercise and the cardiovascular system: clinical science and cardiovascular outcomes. Circulation research, 117(2), 207-219.