AEROBIC EXERCISES

INTRODUCTION
Ke y Te r m s
• Physical Activity
• Physical Fitness
• Maximum Oxygen Consumption
• Endurance

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Physical Activity

Physical activity can be

defined as any movement
of the body that requires
energy expenditure.

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Physical Fitness

Physical fitness is your

ability to carry out tasks
without undue fatigue.

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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.

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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.
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 Physiological Changes
O c c u rs i n t h re e sta ge s :
1. Cardiovascular Changes
2. Respiratory Changes
3. Metabolic Changes

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1. Cardiovascular Changes
C h a n ge s at Re st :
• 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.
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C h a n ge s d u r i n g E xe rc i s e :
• 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.
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2. Respiratory Changes
C h a n ge s at Re st :

• Larger lung volumes with

no change in tidal volume.
• Larger diffusion capacities.

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C h a n ge s d u r i n g E xe rc i s e :

• Larger diffusion capacity with

no change in maximum
capacity of ventilation.
• Maximum minute ventilation
is increased.
• Ventilatory efficiency is
increased.

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3. Metabolic Changes
C h a n ge s at Re st :
• Muscle hypertrophy.
• Increased capillary density.
• Increase in number and
size of mitochondria.
• Increase rate of oxygen
transport.

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C h a n ge s d u r i n g E xe rc i s e :

• Glycogen sparing.
• Lower blood lactate level
at sub maximal work.
• Increased capability to
oxidize carbohydrates.

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 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.
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 Stress Testing:
Po i nt s ta ke n i nto co n s i d e rat i o n :

• Principles of stress testing.

• Purpose of stress testing.
• Preparation of stress testing.
• Precautions of stress testing.
• Termination of stress testing.

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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.
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Purpose:
• Establish a diagnosis.
• Evaluates cardiovascular
functional capacity.
• Determine physical work
capacity (kg-m/min).
• Increase individual
motivation.
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Preparation:
• Have had a physical
examination.
• Monitored by ECG.
• Closely observed at rest,
during exercise and during
recovery.
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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.
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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.
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 Fitness Testing:
D e te r m i n a nt s o f E xe rc i s e P ro g ra m :
1. FITT Principle.
2. Overload Principle.
3. Specificity Principle.
4. Reversibility Principle

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

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Overload Principle:
• 70% max heart rate and 50% Vo2
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 = HRrest +60-70% (HRmax – HRrest)

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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.
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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.

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 Exercise Program
T h e re a re t h re e co m p o n e nt s :

1. Warm-Up Period.
2. Aerobic Exercise Period.
3. Cool-Down Period.

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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.

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• 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.

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Aerobic Exercises:
1. Continuous Training.
2. Interval Training.
3. Circuit Training.
4. Circuit – Interval Training.

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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.
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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.
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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.
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4. Circuit – Interval Training

• Combination of circuit training

and interval training.
• Cause aerobic and anaerobic
production of ATP.

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Cool Down Period:

• Similar to warm-up period.

• Lasts for 5-10mins.
• Total body movements and
static stretching.

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Purpose:
1. Maintain venous return.
2. Prevent fainting.
3. Enhance recovery period.
4. Prevent cardiovascular
complications.

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