The use of an 8- week mixed- intensity interval endurance- training program improves the aerobic fitness of female soccer players. U- 1. 9 and college soccer teams and randomly assigned to participate in an 8- week periodized training program that involved either the MI- ET program or the continuation of a current endurance- training (ET) program. Analysis of variance indicates no differences in VO(2) values within the group of athletes before participating in the exercise program. After the 8 weeks of training, the MI- ET group of athletes had significantly greater average VO(2) values (6. O2. kg. min vs. 5. O2. kg. min), p = 0. VO(2) (1. 2. 4. 4 +/- 0. O2. kg. min vs. 7. O2. kg. min), p < 0. The MI- ET program is shown to be a valid means to improve aerobic fitness as indicated by the MI- ET group exhibiting significantly greater VO(2) measures after training. Aerobic exercise - Wikipedia, the free encyclopedia. Aerobic exercise (also known as cardio) is physical exercise of low to high intensity that depends primarily on the aerobic energy- generating process. Air Force personnel by Dr. Fitness 360 Weight Loss Plans; Fitness 360 Muscle Building Plans. 3 rules, 3 workouts, and an 8-week program that will build full-body strength, set fire to calories, and introduce you to all the tools you need. 8 Week Novice Quick Start Workout Plan. Muscle & Strength's Content Team is a group of fitness industry experts dedicated to. Hey Steve I am going to start the 8 week program and was just wondering if having pre. 30 Minute Aerobic Dance Workout with Deanne Berry (Full). Aerobic Dance Workout For Beginners Step By Step l Aerobic dance Workout Beautiful Girl Part 8. 37 Minute Fitness Blender Cardio Workout at. Welcome to week one of 6 Weeks to Fitness for Absolute Beginners. In this program, we'll focus on establishing an exercise routine with simple, straightforward workouts that progress slowly from week to week. This article will teach you how to get the most out of the off-season through workouts and cardio with a 12-week program. Fitness 360 Weight Loss Plans. Week 8 - 2.5 miles; Week 9 - 2.5 miles; Week 10 - 2.5 miles. In the 1. 96. 0s, Cooper started research into preventive medicine. He became intrigued by the belief that exercise can preserve one's health. In 1. 97. 0 he created his own institute (the Cooper Institute) for non- profit research and education devoted to preventive medicine. He sparked millions into becoming active and is now known as the . The two types of exercise differ by the duration and intensity of muscular contractions involved, as well as by how energy is generated within the muscle. Myokine secretion in turn is dependent on the amount of muscle contracted, and the duration and intensity of contraction. As such, both types of exercise produce endocrine benefits. What is generally called aerobic exercise might be better termed . If there is a shortage of oxygen (anaerobic exercise, explosive movements), carbohydrate is consumed more rapidly because the pyruvate ferments into lactate. If the intensity of the exercise exceeds the rate with which the cardiovascular system can supply muscles with oxygen, it results in buildup of lactate and quickly makes it impossible to continue the exercise. Unpleasant effects of lactate buildup initially include the burning sensation in the muscles, and may eventually include nausea and even vomiting if the exercise is continued without allowing lactate to clear from the bloodstream. As glycogen levels in the muscle begin to fall, glucose is released into the bloodstream by the liver, and fat metabolism is increased so that it can fuel the aerobic pathways. Aerobic exercise may be fueled by glycogen reserves, fat reserves, or a combination of both, depending on the intensity. Prolonged moderate- level aerobic exercise at 6. VO2 max (the heart rate of 1. At this level, fat may contribute 4. Vigorous exercise above 7. VO2max (1. 60 bpm) primarily burns glycogen. Exhaustion of glycogen is a major cause of what marathon runners call . Training, lower intensity levels, and carbohydrate loading may allow postponement of the onset of exhaustion beyond 4 hours. In general, it is performed at a moderate level of intensity over a relatively long period of time. For example, running a long distance at a moderate pace is an aerobic exercise, but sprinting is not. Playing singles tennis, with near- continuous motion, is generally considered aerobic activity, while golf or two person team tennis, with brief bursts of activity punctuated by more frequent breaks, may not be predominantly aerobic. Some sports are thus inherently . It is most common for aerobic exercises to involve the leg muscles, primarily or exclusively. There are some exceptions. For example, rowing to distances of 2,0. Common kettlebell exercises combine aerobic and anaerobic aspects. Benefits. One meta- analysis has shown, from multiple conducted studies, that aerobic exercise does help lower Hb A1. Clevels for type 2 diabetics. In addition, high- impact aerobic activities (such as jogging or using a skipping rope) can stimulate bone growth, as well as reduce the risk of osteoporosis for both men and women. In addition to the health benefits of aerobic exercise, there are numerous performance benefits: Some drawbacks of aerobic exercise include: Overuse injuries because of repetitive, high- impact exercise such as distance running. Is not an effective approach to building muscle. Only effective for fat loss when used consistently. Both the health benefits and the performance benefits, or . Most authorities suggest at least twenty minutes performed at least three times per week. Aerobic capacity refers to the maximum amount of oxygen consumed by the body during intense exercises, in a given time frame. 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 consumption, and the speed is increased incrementally over a fixed duration of time. The higher the measured cardiorespiratory endurance level, the more oxygen has been transported to and used by exercising muscles, and the higher the level of intensity at which the individual can exercise. More simply put, the higher the aerobic capacity, the higher the level of aerobic fitness. The Cooper and multi- stage fitness tests can also be used to assess functional aerobic capacity for particular jobs or activities. The degree to which aerobic capacity can be improved by exercise varies very widely in the human population: while the average response to training is an approximately 1. VO2max, in any population there are . Exercise Physiology for Health, Fitness, and Performance. Lippincott Williams & Wilkins. ISBN 9. 78- 0- 7. Retrieved 1. 3 October 2. ISBN 9. 78- 0- 7. Retrieved 1. 9 October 2. Essentials of exercise physiology. Lippincott Williams & Wilkins. ISBN 9. 78- 0- 7. Retrieved 1. 3 October 2. Aerobics (revised, reissue ed.). Kenneth Cooper got a nation moving through aerobics. Retrieved 2. 1 April 2. American Physiological Society. Compr Physiol 3: 1. Retrieved 1. 7 May 2. Effects of Different Modes of Exercise Training on Glucose Control and Risk Factors for Complications in Type 2 Diabetic Patients A meta- analysis. Diabetes Care, 2. Blackwell Publishing Ltd. ISBN 9. 78- 1- 4. Retrieved 2. 9 July 2. Wilmore; Jacques Gagnon; Louis Perusse; Arthus S. Rao (1 September 1. Journal of Applied Physiology. Eldora, Iowa: Prairie Wind. Donatelle, Rebecca J. San Francisco: Pearson Education, Inc. Exercite Glossary. Definition: Aerobic Exercise. Exercite Glossary Definition: Aerobic Exercise. Hinkle, J. School Children and Fitness: Aerobics for Life. Ann Arbor, MI: ERICClearinghouse on Counseling and Personnel Services. Aberg MA, Pedersen NL, Tor. Proceedings of the National Academy of Sciences of the United States of America. Guiney, Hayley & Machado, Liana. Benefits of regular exercise for executive functioning in healthy populations. Rendi, Maria, Szabo, Atila, Szabo, Tomas, Velenczei, Attila & Kovas, Arpad. Acute psychological benefits of aerobic exercise: A field study into the effects of exercise characteristics.
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