1. AEROBIC EXERCISE

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Aerobic means “with oxygen”

 

Cardio (cardiovascular conditioning) is a continuous activity that increases heart rate, causing cells to use oxygen to produce energy. Muscle groups activated by this type of exercise rely on aerobic metabolism - also called aerobic respiration, cell respiration, and oxidative metabolism – through the glycolysis process, using oxygen to extract energy in the form of adenosine triphosphate (ATP) from amino acids, carbohydrates and fatty acids.

 

The cardiovascular system comprises the heart, arteries, veins, and capillaries, which work involvedly to provide adequate blood flow to all body parts. The cardiovascular system distributes oxygen to the body (via red blood cells) and for this it must function along with the respiratory system.

 

The respiratory system comprises the lungs (main), nose, trachea, diaphragm and intercostal muscles, which are involved in breathing - exchanging oxygen and carbon dioxide.

 

>> VO2Max – the cardiovascular conditioning indicator

 

You may have heard about “VO2Max”, so what exactly is it?

 

In a nutshell, VO2 max is the maximum amount of oxygen a person can use during exercise. It is an excellent indicator of cardiovascular fitness and overall well-being. A higher VO2 max makes it easier to withstand long, intense exercise sessions.

 

“VO2 max is an objective way to tell just how [cardiovascular] fit you are. A high VO2 max correlates to better physical fitness and is associated with a lower risk for cardiovascular disease and increased longevity. And if you know your VO2 max, you can use it as a tool to help you exercise more efficiently. The V in VO2 max stands for volume, while O2 stands for oxygen. As such, VO2 max measures how much oxygen your body consumes while exercising. Typically, VO2 max is measured as ml/kg/minute (millilitres of oxygen consumed per kilogram of body weight per minute of exercise).” (Harvard Health Publishing, Harvard Medical School, July 8 2024 by Lindsay Warner)

 

The more challenging the activity is to the cardiovascular system, the quicker improvements to a VO2Max score are triggered. Although VO2Max is an indicator of cardiovascular (aerobic) fitness, it can be improved expeditiously with anaerobic exercise - which can rise the heart rate almost up to a maximum for a few seconds at a time and in a controlled manner - as opposed to steady aerobic activity. That is why serious long-distance runners add Hight Intensity Interval Training or H.I.I.T. (which include anaerobic bouts) to their preparation - a mix of both aerobic and anaerobic exercises.

 

>> AEROBIC / CARDIOVASCULAR TRAINING

 

Walking and running are purely aerobic exercise activities. Some aerobic exercises can also produce slightly higher (localised) muscular mass development and strength than others – for example, cycling (more challenging to the use of glutes, leg muscles, especially thighs) and swimming (chest, midsection and even glutes) as they are considered a mix of aerobic and resistance activity (although primarily aerobic). Sprinting, although it is running, is primarily anaerobic as it involve short bursts of intense activity. Long-distance running and walking produce mostly cardiovascular and muscle endurance. 

 

>> Examples of (primarily) aerobic exercise

 

• Walking (slow or brisk)

• Jogging/running (except sprinting)

• Hiking

• Cycling

• Swimming

• Jumping rope (if slow)

• Dancing

• Most daily (domestic/mundane) activities

 

>> Physiological Adaptations brought on by long term cardio exercise

 

The changes to the cardiovascular system include increased maximal cardiac output (Qmax), increased stroke volume (SV), and reduced heart rate (HR) at rest and during sub maximal exercise. This means adaptations/changes/improvements to the following:

 

Cardiac output and blood volume, blood pressure, some mitochondria and capillary characteristics (musculoskeletal), glucose metabolism in muscle, structural heart changes, heart rate changes, arterial characteristics, etc.

 

The clinical significance (health impact) can be translated, for example, in reduced risks of many conditions. These conditions include obesity, heart disease, high blood pressure, type 2 diabetes, metabolic syndrome, stroke and certain types of cancer.

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*N.B.: physical exercise must be part of a healthy lifestyle, which must also include a healthy diet and not using harmful substances (ex. tobacco, drugs and excessive consumption of alcohol).