Aerobic sports exercises: what are the benefits?

Aerobic exercise is continuous, rhythmic physical activity performed over an extended period; the workload performed can be sustained by aerobic metabolism (although short periods of more intense workload that initiates anaerobic metabolism may also be included) at a constant level for at least about 5 min initially and then gradually increased. Aerobic exercise increases maximal O2 consumption and cardiac output (primarily by increasing stroke volume), decreases resting heart rate, and reduces both cardiac mortality and mortality from other causes. However, excessive physical activity places undue stress on the body and increases cellular oxidation. Examples of aerobic exercise include running, brisk walking, jogging, swimming, cycling, rowing, kayaking, skating, skiing, and the use of aerobic exercise equipment (e.g., treadmill, stair climbing, etc.).

Aerobic metabolism begins within 2 min of starting exercise, but longer durations are needed to achieve health benefits. Common recommendations include >30 min per day, 3 times per week, with a 5 min warm-up and 5 min cool-down, but this recommendation is based on both evidence and convenience. Optimal aerobic exercise can be achieved with as little as 10-15 min of activity 2-3 times per week using interval cycling. In interval cycling, a person alternates short periods of moderate activity with vigorous exertion; one regimen alternates about 90 sec of moderate activity [60-80% of maximum heart rate (HR)] with 20-30 sec of sprint-type maximal intensity exercise (85-95% HR, or the maximum effort possible for the individual during that time). With this regimen, the load is greater on the joints and tissues, so it should be used occasionally or alternated with more familiar physical exercises of low or medium intensity.

Resistance machines or loose weights can be used in aerobic training until the desired number of repetitions is achieved, with minimal rest between repetitions (20-60 seconds) at a relatively high intensity. Circuit training trains the small muscles (shoulders, arms, abdomen and neck), then the large muscles (legs, hips, back and chest). Circuit training for only 15-20 minutes is more beneficial for the cardiovascular system than jogging or aerobics on machines for the same period of time, as it requires more effort.

The volume of aerobic exercise is usually divided by duration. Intensity is determined by HR. The optimal HR for choosing the appropriate intensity varies between 60 and 85% of HR [the patient's HR at peak O consumption (V0 _2peak, or the frequency above which it will be impossible to maintain aerobic metabolism because there is insufficient O and anaerobic metabolism begins]. HR _max can be measured directly or calculated using the following formula:

HR = 220 - age.

To calculate the target heart rate, you can use the Karvonen formula:

Target HR = [(0.5 to 0.85)

However, the more athletes or untrained individuals are compared to the average, the less accurate these formulas become, making the determination of the metabolic rate/VO2 ratio more valuable.

Calendar age should be distinguished from biological age. Patients of any age who are not adapted to aerobic exercise (less trained) reach the target HR much faster and with less effort. However, they need shorter periods of exercise, at least initially. Obese patients may be untrained, and because they have to move a large body mass, the HR increases much faster and to a greater extent with less effort than in leaner patients. Disease and some medications (e.g., beta-blockers) can also alter the relationship between age and HR. For such groups, a target of 50-60% of HR _max seems to be sufficient.

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