Aerobic exercise refers to exercise that involves or improves oxygen consumption by the body. Aerobic means "with oxygen", and refers to the use of oxygen in the body's metabolic or energy-generating process. Many types of exercise are aerobic, and by definition are performed at moderate levels of intensity for extended periods of time. Aerobic exercise involves a warming up period at 50-60% of maximum heart rate, followed by at least 20 minutes of exercise at an intensity of 70-80% of maximum heart rate and a cooling down period at an intensity of 50-60% of maximum heart rate.
'Aerobic capacity' describes the functional status of the cardio respiratory system. Aerobic capacity is defined as the maximum amount of oxygen the body can use during a specified period, usually during intense exercise. It is a function both of cardio respiratory performance and the maximum ability to remove and utilize oxygen from circulating blood. To measure maximal aerobic capacity, an exercise physiologist or physician will perform a VO2 max test, in which a subject will undergo progressively more strenuous exercise on a treadmill, from an easy walk through to exhaustion. The individual is typically connected to a respirometer to measure oxygen, and the speed is increased incrementally over a fixed duration of time. The higher a cardio respiratory endurance level, the more oxygen transported to exercising muscles, the longer exercise can be maintained without exhaustion and accordingly the faster they are able to run. The higher aerobic capacity, the higher the level of aerobic fitness. The Cooper and multi-stage fitness tests can also be used to functionally assess aerobic capacity. In most people, aerobic capacity can be improved through a variety of means, including fartlek training.
The degree to which aerobic capacity can be improved by exercise varies very widely in the human population: while the mean response to training is an approximately 17% increase in VO2max, in any population there are "high responders" who may as much as double their capacity, and "low responders" who will see little or no benefit from training. Studies indicate that approximately 10% of otherwise healthy individuals cannot improve their aerobic capacity with exercise at all. The degree of an individual's responsiveness is highly heritable, suggesting that this trait is genetically determined.
'Aerobic capacity' describes the functional status of the cardio respiratory system. Aerobic capacity is defined as the maximum amount of oxygen the body can use during a specified period, usually during intense exercise. It is a function both of cardio respiratory performance and the maximum ability to remove and utilize oxygen from circulating blood. To measure maximal aerobic capacity, an exercise physiologist or physician will perform a VO2 max test, in which a subject will undergo progressively more strenuous exercise on a treadmill, from an easy walk through to exhaustion. The individual is typically connected to a respirometer to measure oxygen, and the speed is increased incrementally over a fixed duration of time. The higher a cardio respiratory endurance level, the more oxygen transported to exercising muscles, the longer exercise can be maintained without exhaustion and accordingly the faster they are able to run. The higher aerobic capacity, the higher the level of aerobic fitness. The Cooper and multi-stage fitness tests can also be used to functionally assess aerobic capacity. In most people, aerobic capacity can be improved through a variety of means, including fartlek training.
The degree to which aerobic capacity can be improved by exercise varies very widely in the human population: while the mean response to training is an approximately 17% increase in VO2max, in any population there are "high responders" who may as much as double their capacity, and "low responders" who will see little or no benefit from training. Studies indicate that approximately 10% of otherwise healthy individuals cannot improve their aerobic capacity with exercise at all. The degree of an individual's responsiveness is highly heritable, suggesting that this trait is genetically determined.
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