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Aerobic Exercise - What is aerobic exercises
Aerobic exercise refers to exercise that involves or
improves oxygen consumption by the body. Aerobic means "with oxygen",
and refers to the use of oxygen in the body's metabolic 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.
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.
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Initially during aerobic
exercise, glycogen is broken down to produce glucose, but in its
absence, fat metabolism is initiated instead. The latter is a slow
process, and is accompanied by a decline in performance level. The
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 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.
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.
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