Aerobic Exercises

Detailed facts regarding the need as well as the principles of aerobics in maintaining cardiovascular functioning.

1. AEROBIC EXERCISES

2. INTRODUCTION Physical Activity Physical Fitness Maximum Oxygen Consumption Endurance Add a footer 2 Key Terms

3. Physical Activity Physical activity can be defined as any movement of the body that requires energy expenditure. Add a footer 3

4. Physical Fitness Physical fitness is your ability to carry out tasks without undue fatigue. Add a footer 4

5. Maximum Oxygen Consumption Maximum oxygen consumption , also referred to as VO2 is the ability to consume oxygen for maximal  work output over periods lasting greater than one minute . Average consumption is 40-50 mL /kg/min. Add a footer 5

6. Power, Strength, Endurance Power: Physical strength and force exerted by something or someone . Strength: The capacity to withstand great force or pressure. Endurance: The capacity to last or to withstand wear and tear. Add a footer 6

7. Physiological Changes Cardiovascular Changes Respiratory Changes Metabolic Changes Add a footer 7 Occurs in three stages:

8. 1. Cardiovascular Changes Reduction in resting pulse rate. Apparent increase in vagal tone and decrease in sympathetic tone. Decrease in blood pressure. Increase in blood volume and hemoglobin. Add a footer 8 Changes at Rest:

9. Increased stroke volume. Increased cardiac output Increased extraction of oxygen by working muscles. Decreased blood flow per kg of working muscle. Decreased myocardial oxygen consumption. Add a footer 9 Changes during Exercise:

10. 2. Respiratory Changes Larger lung volumes with no change in tidal volume. Larger diffusion capacities. Add a footer 10 Changes at Rest:

11. Larger diffusion capacity with no change in maximum capacity of ventilation. Maximum minute ventilation is increased. Ventilatory efficiency is increased. Add a footer 11 Changes during Exercise:

12. 3. Metabolic Changes Muscle hypertrophy. Increased capillary density. Increase in number and size of mitochondria. Increase rate of oxygen transport. Add a footer 12 Changes at Rest:

13. Glycogen sparing. Lower blood lactate level at sub maximal work. Increased capability to oxidize carbohydrates. Add a footer 13 Changes during Exercise:

14. Therapeutic Uses Improves circulation. Increases energy. Increases endurance . Helps reduce the risk of developing heart disease. Helps reduce the risk of developing diabetes. Helps reduce body fat. Helps you reach and maintain a healthy weight. Helps reduce stress, tension, anxiety, and depression. Improves sleep. Add a footer 14

15. Stress Testing: Principles of stress testing. Purpose of stress testing. Preparation of stress testing. Precautions of stress testing. Termination of stress testing. Add a footer 15 Points taken into consideration:

16. Principles: Changing the workload by increasing speed of treadmill or resistance of bicycle. Maintain each workload for 1 min or longer. Terminating test on onset of symptoms. Measuring maximum oxygen consumption when available. Add a footer 16

17. Purpose : Establish a diagnosis. Evaluates cardiovascular functional capacity. Determine physical work capacity (kg-m/min). Increase individual motivation. Add a footer 17

18. Preparation: Have had a physical examination. Monitored by ECG. Closely observed at rest, during exercise and during recovery. Add a footer 18

19. Precautions: Abnormal increase in heart rate. Increase in blood pressure with exercise up to 7-10 mmHg. Systolic not >220mmHg Diastolic not >120mmHg Respiration is labored. Perception of shortness of breath. Skin changes : Pink, moist and warm. Add a footer 19

20. Termination: Progressive angina. Significant drop in systolic pressure. Lightheadedness, confusion, pallor, cyanosis, nausea. Abnormal ECG response >4mm. Excessive rise in blood pressure. Subject wishes to stop. Add a footer 20

21. Fitness Testing: FITT Principle. Overload Principle. Specificity Principle. Reversibility Principle Add a footer 21 Determinants of Exercise Program:

22. FITT Principle: FREQUENCY : H ow often you exercise . Optimal is 3-4 times a week. INTENSITY : How hard you exercise . Determined on bases of overload and specificity. TIME : How long you exercise for . 20-30 min session at 60%-70% maximum heart rate. TYPE : What kind of exercise you do . Add a footer 22

23. Overload Principle: 70% max heart rate and 50% Vo 2 max is minimal level stimulus for eliciting a condition response. Maximum Heart Rate: 220 – age. Exercise Heart Rate: Karvonen’s Formula (Heart Rate Reserve) (HRR) HRR = HR rest +60-70% (HR max – HR rest ) Add a footer 23

24. Specificity Principle: Muscle strength without significant increase in total oxygen consumption. Aerobic training without training anaerobic system and vice versa. Aerobic training specific to type of activity. Add a footer 24

25. Reversibility Principle: Only 2 weeks of detraining shows significant reduction in work capacity. Frequency and duration of activity required to maintain aerobic fitness is less than that required to improve it. Add a footer 25

26. Exercise Program Warm-Up Period. Aerobic Exercise Period. Cool-Down Period. Add a footer 26 There are three components:

27. Warm-Up Period: Time lag exists between onset of activity and body adjustments. Enhance adjustments that should take place before activity. To decrease musculoskeletal injury, occurrence of ECG changes and arrhythmias. Add a footer 27

28. Increase muscle temperature. Increase need for oxygen to meet energy demands. Dilatation of previously constricted capillaries. Adaptation to sensitivity of neural respiratory center. Increase in venous return. 10 min total body exercises like walking slowly. Attaining heart rate within 20 beats/min of target heart rate. Add a footer 28

29. Aerobic Exercises: Continuous Training. Interval Training. Circuit Training. Circuit – Interval Training. Add a footer 29

30. 1. Continuous Training Sub maximal energy requirement. Sustained throughout training period. Stress placed on slow twitch fibers. Prolonged for 20-60mins without exhausting oxygen demand. Most effective way to improve endurance in healthy individuals. Add a footer 30

31. 2. Interval Training Exercise followed by properly prescribed rest interval. It is either passive recovery or active recovery. Total amount of work completed with active recovery is greater than the passive recovery. Tends to improve strength and power in healthy individuals. Add a footer 31

32. 3. Circuit Training A series of exercise activities. At end of last activity, start from beginning and move through the series. Uses large and small muscle groups. Mixture of static and dynamic effort. Improve strength and endurance by stressing aerobic and anaerobic systems. Add a footer 32

33. 4. Circuit – Interval Training Combination of circuit training and interval training. Cause aerobic and anaerobic production of ATP. Add a footer 33

34. Cool Down Period: Similar to warm-up period. Lasts for 5-10mins. Total body movements and static stretching. Add a footer 34

35. Maintain v enous return. Prevent fainting. Enhance recovery period. Prevent cardiovascular complications. Add a footer 35 Purpose:

36. AE AEROBIC EXERCISES Thank You. Florence Macwan Final Year B.P.T. Sarvoday College Of Physiotherapy