live in the pink: Critique 2: Research

What is Aerobic Exercises?

Aerobic exercise is a physical exercise that intends to improve the oxygen system. 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 period of time.

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 in 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 ergo meter, and began measuring sustained performance in terms of a person's ability to use 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 exercise.

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 two person team 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.

Benefits

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, known as aerobic conditioning.

Strengthening 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.
Reducing the risk for diabetes.
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.

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.

Both the health benefits and the performance benefits, or "training effect", require a minimum duration and frequency of exercise. Most authorities suggest at least twenty minutes performed at least three times per week.

Aerobic activity is also used by individuals with anorexia as a means of suppressing appetite, since aerobic exercise increases sugar and fatty acid transport 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 will reduce training effects.

Variety of Aerobic/Cardiovascular Exercise (Indoor/Outdoor)