Or Cardio-Vascular (CV) FITNESS
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If you were asked to improve only one area of physical fitness, which would you are choose –Flexibility, strength or cardio –Vascular CV endurance? Which would a fitness guru recommend?.... CV wins.
I think that the experts, exercise physiologists would say that aerobic fitness is of greatest impotence. These experts regard enhancement of your heart, lung, and blood function to be the most important aspects of your fitness. Your life depends on the capacity of your heart, blood vessels, and lungs to deliver nutrients and oxygen to your tissue and remove wastes.
You know that inability to supply muscles with adequate oxygen, nutrients, and waste removal severely limits a muscle’s ability to function. This is true for other organs of the body. Aerobic exercise increases your capacity to supply and utilize oxygen and hence your body can exercise longer and at a greater level of intensity. The aerobically fit people take in, transport and use oxygen in the most efficient manner possible muscle fatigue or the inability of a muscle to continue adequate exercise intensity produces unpleasant sensations that force you to stop the exercise.
Muscle fatigue is the result of several factors like depletion of glycogen stores in the affected muscles, lowering of PH level in the blood , accumulation of lactic acid , local muscular fatigue, and some psychological factors.
It is highly desirable to undertake an activity of low intensity but for a longer duration. These build up your ability to maintain aerobic energy production. Even activities that are generally associated with aerobic energy release (walking, jogging and bicycle touring) become anaerobic activities when they are either increased in intensity or continued for an extended period. In an unfit person this will happen at a lower intensity and ager less time as compared with an aerobically fit person. Aerobic exercises (walking, Running, jogging, cycling, and aerobic dancing) best develop cardiovascular endurance when done regularly. To choose and successfully develop a program for development of aerobic endurance, learn the basics of fitness sciences. Read on.
Recommendations for Aerobic Exercise
To be of benefit to the cardiovascular CV system, exercise should be rhythmic or dynamic and involve a considerable part of the body‘s muscle mass. Aerobic exercises that are most beneficial to develop your CV system are walking, jogging, running, cycling, swimming, rope-skipping, skating, ice skating, roller skating , hiking, rowing and various endurance game activities.
Based on current research concerning exercise prescription for healthy adults and the need for guidelines, the following recommendations hold good for the quantity and quality of training for developing and maintaining cardio-respiratory, fitness and body composition in the healthy adult.
Frequency : 3-5 times per week.
Duration : minimum 15 minutes, preferably 20 to 30 minutes or even more (up to 100 minutes as in a walking program when weight loss is desired). Duration is dependent on the intensity of the activity, thus lower intensity activity (like moderate pace walking) should be conducted over a longer period of time. Because of the importance of the ‘total fitness’ effect and the fact that it is more readily attained in longer duration programs, and because of the potential hazards (injuries, safely of the heart, etc) and compliance problems associated with high intensity activity, lower to moderate intensity activity of longer duration (30 mins to 1hour or more) is recommended for non-athletic adult and elder citizens.
Method: Done continuously without stopping
Tempo/ Rate or intensity: Heart rate (Preferably 75% but not more than 90% or, 50-85% of maximum oxygen uptake –VO2 max). Exercising at a heart rate below 50% of your maximal heart rate may give very little aerobic benefits. However, it may still help in improving your body composition (fat loss) and improve your overall fitness if you are very unfit. To get the ‘Perfect Fitness Program’ add 30-50minutes of strength exercises or a weight training workout per week along with 10-15 minutes of stretching exercises daily.
STANDARD EXERCISE PRESCRIPTION
Summery for keeping aerobic fitness
Frequency of training: 3-5 days per week.
Duration of training: 15-60 minutes of continuous aerobic activity: using 300-500 k cal per session.
Which activity: Any activity that uses large muscle groups (legs & trunk) that can be maintained continuously, and is rhythmical and aerobic in nature.
Intensity of training: 60%-90% of maximal heart rate.
Aerobic Exercises - definition
Aerobic means that oxygen uptake, transport and utilization are improved with regular training. Aerobic exercises are those that safely and comfortably increased your breathing and heart rates for an extended period of time, (Usually over 20 minutes) without disturbing the balance between your intake and use of oxygen. In contrast, activities that require sudden, excessive bursts of energy are anaerobic.
Aerobic or Cardiovascular CV Fitness
The ability or the heart, blood vessels, blood, and respiratory system to supply fuel, especially oxygen, to the muscles during sustained exercise. A fit person can persist in physical activity for relatively long periods of time without undue stress.
THE TALK TEST
The most practical and easy method of checking whether you are exercising aerobically is the ‘talk test’. During aerobic exercise you should be able to carry out a conversation, which may be somewhat staccato, with a companion. If you cannot talk during exercise then it cannot be aerobic: your heart rate is likely to have soared well above 150 beats a minutes and you will be exercising ‘ anaerobically’ ( without oxygen). The result will be that you will get out or breath, exercise, will become uncomfortable and you will have slow down to an aerobic level of exercise, or stop.
Becoming too breathless to speak indicates that you’re ‘pushing too hard’ and are likely to ‘feel the burnt’ Contrary! To the popular belief, you don’t have to exercise vigorously to get food aerobic training effect. Remember the rule that as long as you talk you couldn’t be exercising too hard for you sate of aerobic fitness.
Article is copied from Health Fitness Society
Dr. Sunita Godara