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| 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.
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.
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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. |
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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. It is a function both of
cardiorespiratory performance and the maximum
ability to remove and utilize oxygen from
circulating blood. |
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Studies indicate that
approximately 10% of otherwise healthy
individuals cannot improve their aerobic
capacity with exercise at all.
The degree of an individual's
responsiveness is highly heritable, suggesting
that this trait is genetically determined. |
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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. |
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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, |
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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. |
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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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A crash diet also known
as fasting is where a person willfully
restricts themselves of all nourishment
except water for more than 12 hours. The
desired result is to have the body burn fat
for energy with the goal of losing a
significant amount of weight in a short
time.
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The least intrusive
weight loss methods, and those most often
recommended by physicians, are adjustments
to eating patterns and increased physical
exercise. Usually, health professionals will
recommend that their overweight patients
combine a reduction of the caloric content
of the diet with an increase in physical
activity.
Other methods of losing
weight include use of drugs and supplements
that decrease appetite, block fat
absorption, or reduce stomach volume.
Surgery is another method. Bariatric surgery
artificially reduces the size of the
stomach, limiting the intake of food energy.
Some of these treatments may have serious
side-effects. |
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You can save the entire Web page or any
part of it: text, graphics, or links. You
can print Web pages for people who don’t
have access to the Web or a computer. |
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Crash dieting is not the
same as flexible intermittent fasting, where
dieters fast for 2 days each week and
calories are cycled. Generally the weight
lost in a crash diet returns when normal
eating resumes. |
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In the developed world, there
is a substantial market for products which
promise to make weight loss easier, quicker,
cheaper, more reliable, or less painful. These
include books, CDs, cremes, lotions, pills,
rings and earrings, body wraps, body belts and
other materials, fitness centers, personal
coaches, weight loss groups and food products
and supplements. US residents spent an
estimated $30 billion a year on all types of
diet programs and products, including diet foods
and drinks. |
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Between billion and
billion is spent annually on weight loss
products and services, including medical
procedures and pharmaceuticals, with weight loss
centers garnering between six percent and 12
percent of total annual expenditure. About 70
percent of American's dieting attempts are of a
self-help nature. Although often short-lived,
these diet fads are a positive trend for this
sector as Americans ultimately turn to
professionals to help them meet their weight
loss goals.
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. |
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