Aerobic Exercise for physiotherapy students
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Mar 24, 2024
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About This Presentation
This PPT explain principles and technique of Aerobic exercise
Slide Content
AEROBIC EXERCISE
Prof M.PRASANNA M.P.T
Prof M.PRASANNA M.P.T
Content
Introduction
Definition
Types of Energy system
Aerobic energy
Adaptation to aerobic exercise
Principle of aerobic exercise
Summary
Introduction
Definition
Types of Energy system
Aerobic energy
Adaptation to aerobic exercise
Principle of aerobic exercise
Summary
Introduction
Definition
(ACSM) defines aerobic exercise as "any activitythat
uses large muscle groups, can be maintained
continuously, and is rhythmic in nature."
It is a type of exercise that overloads the heart and
lungs and causes them to work harder than at rest
(ACSM) defines aerobic exercise as "any activitythat
uses large muscle groups, can be maintained
continuously, and is rhythmic in nature."
It is a type of exercise that overloads the heart and
lungs and causes them to work harder than at rest
Some Example
Walking
jogging
running
dancing
skiing
bicycling
swimming
Walking
jogging
running
dancing
skiing
bicycling
swimming
Types of Energy system
ATP & CP(10 seconds)
Anaerobic paths (glycolytic metabolism)(1 minutes)
Aerobic paths (long term )
ATP & CP(10 seconds)
Anaerobic paths (glycolytic metabolism)(1 minutes)
Aerobic paths (long term )
Aerobic energy
Phosphocreatine: Short bursts at maximal effort
Anaerobic: Intermediate duration intense effort
Aerobic: Long duration at reduced effort
Anaerobic: Intermediate duration intense effort
Aerobic: Long duration at reduced effort
Adaptation to aerobic exercise
Cardiovascular Adaptations From Aerobic Training
Respiratory Adaptations From Aerobic Training
Metabolic Adaptations From Aerobic Training
Cardiovascular Adaptations From Aerobic Training
Respiratory Adaptations From Aerobic Training
Metabolic Adaptations From Aerobic Training
Cardiovascular Adaptations
From Aerobic Training
Increased cardio respiratory endurance
Increased muscular endurance
Decreased VO2at rest and sub maximal exercise
IncreasedVO2Max
Increased heart weight, volume, and chamber size
Increased left ventricle wall thickness “athletes heart”
Increased left ventricle
Increased blood plasma
From Aerobic Training
Increased cardio respiratory endurance
Increased muscular endurance
Decreased VO2at rest and sub maximal exercise
IncreasedVO2Max
Increased heart weight, volume, and chamber size
Increased left ventricle wall thickness “athletes heart”
Increased left ventricle
Increased blood plasma
Cardiovascular Adaptations
From Aerobic Training
Decreased resting heart rate
from increased parasympathetic activity and decreased
sympathetic activity.
Decreased submaximal heart rate
Decreased maximum heart rate of elite athletes
if your heart rate is too fast the period of ventricular filling is
reduced and your stroke volume might be compromised.
the heart expends less energy by contracting less often but
more forcibly than it would by contracting more often.
From Aerobic Training
Decreased resting heart rate
from increased parasympathetic activity and decreased
sympathetic activity.
Decreased submaximal heart rate
Decreased maximum heart rate of elite athletes
if your heart rate is too fast the period of ventricular filling is
reduced and your stroke volume might be compromised.
the heart expends less energy by contracting less often but
more forcibly than it would by contracting more often.
Cardiovascular Adaptations
From Aerobic Training
Maintained cardiac output at rest and submaximal
exercise
Increased cardiac output during maximal exercise
Increased blood flow to the muscles
increased capillarization of trained muscles
greater opening of existing capillaries in trained muscles
more effective blood redistribution
increased blood volume
decreased blood viscosity & increased oxygen delivery
Decreased resting blood pressure, but is unchanged
during exercise
From Aerobic Training
Maintained cardiac output at rest and submaximal
exercise
Increased cardiac output during maximal exercise
Increased blood flow to the muscles
increased capillarization of trained muscles
greater opening of existing capillaries in trained muscles
more effective blood redistribution
increased blood volume
decreased blood viscosity & increased oxygen delivery
Decreased resting blood pressure, but is unchanged
during exercise
Cardiovascular Adaptations
From Aerobic Training
Increased blood volume (blood plasma) and is greater
with more intense levels of training
increased release of antidiuretic hormone
increased plasma proteins which help retain blood fluid
increased red blood cell volume
decreased blood viscosity
From Aerobic Training
Increased blood volume (blood plasma) and is greater
with more intense levels of training
increased release of antidiuretic hormone
increased plasma proteins which help retain blood fluid
increased red blood cell volume
decreased blood viscosity
Respiratory Adaptations From
Aerobic Training
Respiratory system functioning usually does not
limit performance because ventilation can be
increased to a greater extent than cardiovascular
function.
Slight increase in Total lung Capacity
Slight decrease in Residual Lung Volume
Increased Tidal Volume at maximal exercise levels
Decreased respiratory rate and pulmonary
ventilation at rest and at submaximal exercise
(RR) decreases because of greater pulmonary efficiency
Increased respiratory rate and pulmonary ventilation
at maximal exercise levels
from increased tidal volume
Aerobic Training
Respiratory system functioning usually does not
limit performance because ventilation can be
increased to a greater extent than cardiovascular
function.
Slight increase in Total lung Capacity
Slight decrease in Residual Lung Volume
Increased Tidal Volume at maximal exercise levels
Decreased respiratory rate and pulmonary
ventilation at rest and at submaximal exercise
(RR) decreases because of greater pulmonary efficiency
Increased respiratory rate and pulmonary ventilation
at maximal exercise levels
from increased tidal volume
Respiratory Adaptations From
Aerobic Training
Unchanged pulmonary diffusion
at rest and submaximal exercise.
Increased pulmonary diffusion
during maximal exercise.
from increased circulation and
increased ventilation
from more alveoli involved during
maximal exercise
Increased A-VO2 difference
especially at maximal exercise.
Aerobic Training
Unchanged pulmonary diffusion
at rest and submaximal exercise.
Increased pulmonary diffusion
during maximal exercise.
from increased circulation and
increased ventilation
from more alveoli involved during
maximal exercise
Increased A-VO2 difference
especially at maximal exercise.
Metabolic Adaptations From
Aerobic Training
Lactate threshold occurs at a higher percentage of
VO2Max.
from a greater ability to clear lactate from the muscles
from an increase in skeletal muscle enzymes
Decreased Respiratory Exchange Ratio (ratio of
carbon dioxide released to oxygen consumed)
from a higher utilization of fatty acids instead of carbo’s
however, the RER increases from the ability to perform at
maximum levels of exercise for longer periods of time
because of high lactate tolerance.
Increased resting metabolic rate
Decreased VO2during submaximal exercise
from a metabolic efficiency and mechanical efficiency
Aerobic Training
Lactate threshold occurs at a higher percentage of
VO2Max.
from a greater ability to clear lactate from the muscles
from an increase in skeletal muscle enzymes
Decreased Respiratory Exchange Ratio (ratio of
carbon dioxide released to oxygen consumed)
from a higher utilization of fatty acids instead of carbo’s
however, the RER increases from the ability to perform at
maximum levels of exercise for longer periods of time
because of high lactate tolerance.
Increased resting metabolic rate
Decreased VO2during submaximal exercise
from a metabolic efficiency and mechanical efficiency
Metabolic Adaptations From
Aerobic Training
Large increases in VO2 Max
in mature athletes, the highest attainable VO2 Max is
reached within 8 to 18 months of heavy endurance
training.
VO2 Max is influenced by “training” in early
childhood.
from increased oxidative enzymes
from increased size and number of mitochondria
from increased blood volume, cardiac output & O2
diffusion
from increased capillary density
Aerobic Training
Large increases in VO2 Max
in mature athletes, the highest attainable VO2 Max is
reached within 8 to 18 months of heavy endurance
training.
VO2 Max is influenced by “training” in early
childhood.
from increased oxidative enzymes
from increased size and number of mitochondria
from increased blood volume, cardiac output & O2
diffusion
from increased capillary density
Principle of aerobic exercise
Specificity
Overload
Reversibility
Individual difference
Specificity
Overload
Reversibility
Individual difference
Aerobic Training
Warm up
Steady rate exercise
Cool down
Warm up
Steady rate exercise
Cool down
Training parameter
Frequency
Number of Exercise Sessions Per Week
Intensity:
Speed or exercise workload
Time:
How Long for Each Cardio Session
Type:
Activities That Count
Frequency
Number of Exercise Sessions Per Week
Intensity:
Speed or exercise workload
Time:
How Long for Each Cardio Session
Type:
Activities That Count
Frequency:
Number of Exercise Sessions Per Week
Aim for a minimumof 3 days per week with no more
than 2 days between sessions.
Gradually work your way up to 5 or 6 days per week.
Frequency is especially important when it comes to
weight loss. The more you exercise, the more calories
you will burn.
Number of Exercise Sessions Per Week
Aim for a minimumof 3 days per week with no more
than 2 days between sessions.
Gradually work your way up to 5 or 6 days per week.
Frequency is especially important when it comes to
weight loss. The more you exercise, the more calories
you will burn.
Intensity:
Speed or exercise workload
The recommended range is 60-85% of your maximum
heart rate. This range is called the target heart rate
(THR) zone.
Speed or exercise workload
The recommended range is 60-85% of your maximum
heart rate. This range is called the target heart rate
(THR) zone.
Time:
How Long for Each Cardio Session
The recommended time for most people ranges from
a minimum of 20 minutes (for simple general health
benefits), up to about 60 minutes.
This 20 minutes does not include a warm up and
cool down, which should be included in every
exercise session. For example, you might warm up
for about 5 minutes, do 20 minutes in your target
zone, and cool down for another 5 minutes.
How Long for Each Cardio Session
The recommended time for most people ranges from
a minimum of 20 minutes (for simple general health
benefits), up to about 60 minutes.
This 20 minutes does not include a warm up and
cool down, which should be included in every
exercise session. For example, you might warm up
for about 5 minutes, do 20 minutes in your target
zone, and cool down for another 5 minutes.
Type:
Activities That Count
Any activity can count as cardio/aerobic exercise as
long as it meets the 3 requirements of frequency,
intensity and time, you can sustain your target heart
rate for at least 20-60 minutes, and do the activity
several times a week.
Activities That Count
Any activity can count as cardio/aerobic exercise as
long as it meets the 3 requirements of frequency,
intensity and time, you can sustain your target heart
rate for at least 20-60 minutes, and do the activity
several times a week.
Training Methods
Continuous Training
Interval Training
Circuit Training
Aerobic cross training
Continuous Training
Interval Training
Circuit Training
Aerobic cross training
Continuous Training
This is the most common method of sustained
aerobic exercise for fitness improvement. There are
two types:
Intermediate Slow Distance-generally 20 to 60
minutes of exercise designed to improve cardio
respiratory fitness and reduce body fat.
Long Slow Distance-60 or more minutes of
continuous aerobic exercise, typically used to train
for sports such as long-distance running.
This is the most common method of sustained
aerobic exercise for fitness improvement. There are
two types:
Intermediate Slow Distance-generally 20 to 60
minutes of exercise designed to improve cardio
respiratory fitness and reduce body fat.
Long Slow Distance-60 or more minutes of
continuous aerobic exercise, typically used to train
for sports such as long-distance running.
Interval Training:
Repeated intervals of exercise (such as jogging or running)
interspersed with intervals of relatively light exercise (such as
walking).
The idea is to add intensity in short bouts that you could not sustain
throughout the entire session. This type of training provides a means of
performing large amounts of high-intensity exercise in a short period
of time.
When designing this type of workout consider:
1. length of the work interval
2. intensity of the effort
3. duration of the rest interval
These elements will vary depending on your current level of fitness.
Through regular training, you can work up to longer work intervals
with shorter rest intervals in between.
Repeated intervals of exercise (such as jogging or running)
interspersed with intervals of relatively light exercise (such as
walking).
The idea is to add intensity in short bouts that you could not sustain
throughout the entire session. This type of training provides a means of
performing large amounts of high-intensity exercise in a short period
of time.
When designing this type of workout consider:
1. length of the work interval
2. intensity of the effort
3. duration of the rest interval
These elements will vary depending on your current level of fitness.
Through regular training, you can work up to longer work intervals
with shorter rest intervals in between.
Circuit Training:
Takes the participant through a series of exercise stations (which could
also include strength training), with relatively brief rest intervals
between each station.
The purpose is to keep the heart rate elevated near the aerobic level
without dropping off. The benefit of circuit training is that it is a
complete workout-both cardio and strength, which saves time. The
number of stations may range from 4 to 10. Here is an example of a
beginner circuit training workout
Warm-up / Stretch
Circuit 1x (10-12 repetitions)
1. Squats with Swiss ball
2. Elbow to knee crunch
3. Reverse flies w/ Swiss ball
4. Hamstring flexion w/ Swiss ball
5. Lower back lift w/ Swiss ball
6. Push-ups w/ Swiss ball
Cool down / Stretch
Takes the participant through a series of exercise stations (which could
also include strength training), with relatively brief rest intervals
between each station.
The purpose is to keep the heart rate elevated near the aerobic level
without dropping off. The benefit of circuit training is that it is a
complete workout-both cardio and strength, which saves time. The
number of stations may range from 4 to 10. Here is an example of a
beginner circuit training workout
Warm-up / Stretch
Circuit 1x (10-12 repetitions)
1. Squats with Swiss ball
2. Elbow to knee crunch
3. Reverse flies w/ Swiss ball
4. Hamstring flexion w/ Swiss ball
5. Lower back lift w/ Swiss ball
6. Push-ups w/ Swiss ball
Cool down / Stretch
Aerobic cross training
An individualized combination of all aerobic-
training methods, characterized by a variety of
intensities and modes. An example of this type of
workout would be: In a 40 minute workout, warm up
by jogging for 10 minutes, swim for 20 minutes, then
cool down by jogging for another 10 minutes.
Combining these kinds of activities into one workout
at steady or various intensities is a great method of
fighting boredom and plateaus.
An individualized combination of all aerobic-
training methods, characterized by a variety of
intensities and modes. An example of this type of
workout would be: In a 40 minute workout, warm up
by jogging for 10 minutes, swim for 20 minutes, then
cool down by jogging for another 10 minutes.
Combining these kinds of activities into one workout
at steady or various intensities is a great method of
fighting boredom and plateaus.
Summary
Understand the concept of aerobic exercise
The energy system in the body
Adaptation of various system in the body
Principles
Training method
Understand the concept of aerobic exercise
The energy system in the body
Adaptation of various system in the body
Principles
Training method
Thank You
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