Introduction[edit | edit source] Show
Aerobic exercise refers to the type of repetitive, structured physical activity that requires the body’s metabolic system to use oxygen to produce energy. Aerobic exercise:
Effects of aerobic exercises[edit | edit source][2] Aerobic exercises mainly shows an effect in health-related components of fitness especially cardiovascular endurance and body composition. For neuromuscular adaptation following aerobic exercises click link. Physiological effects of aerobic exercises are explained below:[3]
These effects helps in following benefits to the body:[5][6]
How Much?[edit | edit source]Healthy adults should aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or an equivalent combination of moderate and vigorous activity. That doesn't have to be all at one time, though. For example, brisk walking for 30 minutes, five days a week meets the guidelines. Aerobic exercise can even be done in short blocks of time, such as several walk breaks spread throughout the day. Any activity is better than none at all[7]. Criterion measures[edit | edit source]Why perform exercise tests?
Standard graded exercise tests are used clinically to assess a patient’s ability to tolerate increasing intensities of aerobic exercise Eg:
These tests help to identify the criterion measures for cardiovascular fitness and exercise capacity.[9]
Evidences[edit | edit source]American College of Sports and Medicine (ACSM), 2014 has prescribed aerobic exercises based on FITT ( frequency, intensity, time, type) in different conditions and age groups.[9] Cardiovascular Disease/ Risk factors and Aerobic Exercise Cardiovascular diseases (CVDs) are the number one cause of death globally, taking an estimated 17.9 million lives each year. Out of many cardiovascular diseases, heart attack and stroke being the most common cause of death. Lifestyle modification is the first line of treatment suggested by WHO and American heart association which includes diet and exercise.[11] Supervised cardiac rehabilitation protocols are there to guide the treatment. A randomized controlled trial done in 2019, has shown benefits of combined training (aerobic 30 minutes/session plus resistance 30 minutes/session) 3 days/week for 8 week rather than aerobic exercise and strength exercise alone. Combined training provided significant reductions in peripheral (-4 mmHg) and central diastolic BP (-4 mmHg), increase in CRF (4.9 ml/kg/min), increase in upper (4 kg) and lower (11 kg) body strength, and increase in lean body mass (0.8 kg).[12] Diabetes and Aerobic Exercise Supervised exercise interventions improve glycated hemoglobin (A1C), triglycerides (TG), and cholesterol (9) in people with type 2 diabetes. Both aerobic and resistance exercise are beneficial, and it is optimal to do both types of exercise. At least 150 minutes per week of aerobic exercise and at least 2 sessions per week of resistance exercise are recommended.[13] It is very important to maintain the dose of insulin and time of exercise and also carbohydrate intake during and after exercise to prevent post-exercise hypoglycemia. For detail please have a look at this guideline.[13] Chronic pain and Aerobic Exercises Aerobic exercise programs have shown physiological, psychological, and articular benefits in patients with chronic diseases (e.g., arthritis, osteoarthritis, and fibromyalgia). Aerobic exercise stimulates the release of endorphins that relieve pain by inhibiting the pain pathways. It makes the patient more active, reducing the fear of moving (kinesiophobia) and increasing self-confidence. A systematic review protocol published in 2019 has shown the effect of aerobic exercise and chronic non- specific low back pain. Aerobic exercise with a duration of 15 to 60 continuous minutes and intensity of 60 to 90% of the maximum heart rate had shown significant improvement. Mental health and Aerobic Exercise: In the systematic review and meta-analysis done in 2019 across 11 eligible trials (13 comparisons) involving 455 patients, aerobic exercise delivered for an average of 45 minutes, at moderate intensity, three times/week, for 9.2 weeks and showed a significantly large overall antidepressant effect.[14] Pregnancy and Aerobics: Low impact aerobic exercises are the key to physiological as well as psychological well-being during pregnancy. Regular, low-impact aerobic exercise during pregnancy will help to strengthen heart and lungs, to tone muscles, ease pregnancy aches and pains and allows a better night's sleep. alternatively it will help to cope with the demands of pregnancy and birth.[15] A Cochrane systemic review has shown that Regular aerobic exercise during pregnancy appears to improve (or maintain) physical fitness.[16] A meta-analysis of 9 RCTs that included 2059 women with an uncomplicated, singleton pregnancy with normal body mass index showed that women who were assigned randomly to aerobic exercise had similar incidence of PTB, lower incidences of GDM, GHTN disorders, cesarean delivery, and a higher rate of vaginal delivery.[17] Risk of Fall in Elderly and Aerobics: As the age advances there are various physiological changes occur in the body, hence muscle strength reduces more in lower extremity than the upper extremity, increases the risk of fall in geriatric population. Aerobic exercises has shown improvement in balance and gait.[18] Children and Aerobics: According to the latest guidelines children from age 3 to 5, need to be active throughout the day to improve growth and development. Children of this age group should aim for at least 3 hours a day of physical activities, they must be active throughout the day.[19][20] Children and adolescents ages 6 through 17 years should do 60 minutes (1 hour) or more of moderate-to-vigorous physical activity daily.60 minutes of physical activities involving aerobics such as running, walking, swimming and cycling is highly encouraged for overall growth as an individual.[21][22] Resources[edit | edit source]
References[edit | edit source]
What is the preferred method of prescribing aerobic exercise intensity?The traditional approach has been to prescribe exercise intensity as a percentage of maximal oxygen uptake (VO2max) or maximum heart rate (HRmax) and these methods remain common in the literature.
What are the three stages of an exercise prescription?The total dose or amount is determined by the three components of activity: frequency, duration, and intensity. Frequency is commonly expressed in sessions, episodes, or bouts per day or per week.
When progressing an exercise prescription What are the components?An exercise prescription should include the following components: Frequency, Intensity, Type, Time, and Progression (FITT-PRO) of exercise. Table 313–15,18,19 provides recommendations for prescribing aerobic, resistance, and flexibility training for older adults.
What phase of the aerobic exercise program is performed between the warm up and cool down?Three key phases to exercise are the warmup, training, and the cool down. During the warmup you ready the body for what's to come. In the middle phase, you perform the strenuous work. And in the cool down period, you bring your body back to a resting state.
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