Fitness Means Aerobic

The word aerobic means “with oxygen” or “in the presence of oxygen.
“Aerobic activity the heart, lungs and cardiovascular system to process and deliver oxygen more quickly and efficiently to every part of the body.

As the heart muscle becomes stronger and more efficient, a larger amount of blood can be pumped with each heartbeat. As a result, a fit individual can work longer, more vigorously and achieve a quicker recovery at the end of the aerobic session.Aerobic exercise training is augmentation of the energy utilization of the muscle by means of an exercise program. The improvement of the muscle’s ability to use energy is a direct result of increased levels of oxidative enzymes in the muscles,  mitochondrial density and size and muscle fiber blood supply.

There are four factors that one should keep in mind before starting any aerobic exercise.

Frequency: most experts believe that 3-5 times per week of aerobic activity is fine.

Duration: 20-60 minutes of an exercise session is considered optimal.

Intensity: This refers to the percentage of  maximum heart at which one should work. Experts believe that achieving 60-90% of age-specific maximal heart rate should be the target of an aerobics session.

Mode/types: Many types of activities provide the stimulus for improving cardio respiratory fitness. Walking, running, swimming, stair climbing, jogging, and training with weight etc .

Benefits

  1. Improve muscle strength
  2. Improve cardiovascular function
  3. Improve Heart volume
  4. Improve Exercise tolerance
  5. Improve Bone mineral density
  6. Improve blood volume
  7. Improve muscle mass
  8. Improve orthostatic tolerance.

By:-Dr. Ashish Dobhal (PT)
Physiotherapy Deptt.
Uttaranchal (P.G.) College Of Bio-Medical Sciences & Hospital