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8/4/2019 Cardio is Short for Cardiovascular
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Cardio is short for cardiovascular, which refers to the heart. Cardiovascular exercise
is exercise that raises your heart rate and keeps it elevated for a period of time.
Another name for it is aerobic exercise. The kinds of exercise that are associated
with cardiovascular workouts are things like jogging, fast walking, and swimming
where there is no break in the routine. Exercises that emphasize stretch and
strength, like Pilates, are generally not considered cardio exercise, though Pilatescan be done in a cardio way, and can certainly be combined with cardio workouts to
great effect.
There is a hefty list of health benefits associated with doing cardio exercise. Here
are some top reasons to include cardio in your workout routine:
It strengthens the heart
It strengthens the lungs and increases lung capacity
It boosts the metabolism, burns calories, and helps you lose weight
It helps reduce stress
It increases energy
It promotes restful sleep
Now that you are convinced of the benefits of cardio exercise, you might be
wondering: "How high does my heart rate have to be and how long do I keep it
there?" We will take a look at those questions and find out how to establish a target
heart rate on the next page. But before we get in to any fancy stuff, there is a good
rule of thumb to know about when you are doing cardio types of exercise: You
should be able to talk. If you are too winded to speak comfortably, your heart rate is
probably too high and you need to slow down.
Cardio 101 - The Facts About Cardio
With a large percentage of Americans overweight, it's clear that many of us are notfollowing the latest exercise guidelines that prescribe an hour of exercise a day. In
fact, there was no doubt a collective groan when people realized they would now
have to find an hour each day to do something they can't seem to find 5 minutes
for. How important are these guidelines and what can you do to make them fit into
your life?
The Simple Facts About Cardio
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Before we talk about how much cardio you should do, you should at least know why
it's so important. Cardiovascular exercise simply means that you're involved in an
activity that raises your heart rate to a level where you're working, but can still talk
(aka, in your Target Heart Rate Zone). Here's why cardio is so important:
It's one way to burn calories and help you lose weight
It makes your heart strong so that it doesn't have to work as hard to pump blood
It increases your lung capacity
It helps reduce risk of heart attack, high cholesterol, high blood pressure and
diabetes
It makes you feel good
It helps you sleep better
It helps reduce stress
I could go on all day, but you get the point
Bottom line: you need cardio if you want to get your weight under control and get
your stress to a tolerable level.
Your first step is to what kind of activities you'd like to do. The trick is to think about
what's accessible to you, what fits your personality and what you'd feel comfortable
fitting into your life. If you like to go outdoors, running, cycling, hiking or walking are
all good choices. If you like the gym, you'll have access to stationary bikes, elliptical
trainers, treadmills, rowing machines, stairmasters and more.
For the home exerciser, there are a number of excellent exercise videos to try and
you don't need much equipment to get a great home cardio workout.
Just about any activity will work, as long as it involves a movement that gets your
heart rate into your Target Heart Rate Zone. Remember:
There is no 'best' cardio exercise. Anything that you enjoy and that gets your heart
rate up fits the bill
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It's not what you do, but how hard you work. Any exercise can be challenging if you
make it that way
Do something you enjoy. If you hate gym workouts, don't force yourself onto a
treadmill. If you like socializing, consider sports, group fitness, working out with a
friend or a walking club.
Choose something you can see yourself doing at least 3 days a week.
Be flexible and don't be afraid to branch out once you get comfortable with exercise
After you choose what to do, the most important element of your workout will now
be how long you do it. You should work on duration before you work on anything
else--it's more important to work on continuous exercise than to worry about howfast you're going or how hard you're working. If you're a beginner, start with 10-20
minutes and add more time to each workout until you're up to 30 minutes.
The 'official' guidelines say to workout for 30-60 minutes most days of the week, but
don't feel like you have to start at that level if you're not ready. Fee free to:
Split your workouts into smaller workouts throughout the day.
Take a few minutes here and there for some stair-climbing or speed walking.
Do all those things you know you should be doing: take the stairs, walk more, stop
driving around looking for that front row parking space, etc.
Make the time. People who workout don't have more time than people who don't.
They've just practiced making exercise a priority. Scheduling your workouts and
treating them like any other appointment you wouldn't miss may help you stick to
your program.
Pay someone to make you exercise. Finding a good personal trainer can make a
difference when it comes to motivation and reaching your goals.
Do something...anything. If you think 5 minutes isn't enough time to workout, you
couldn't be more wrong. Whether it's 5 minutes, 10 minutes or 60 minutes, every
single minute counts.
Keep in mind that doing too much cardio is a no-no as well and can actually
backfire. There is a point of diminishing returns, so keep it reasonable (3-6 days a
week, depending on your fitness level), vary your intensityf and don't forget to take
rest days when needed.
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The frequency of your workouts will depend on your fitness level and your schedule.
Beginners should start with about 3 non-consecutive days of cardio and work their
way up to more frequent sessions. The general guidelines are:
To maintain current fitness level: 2-4 days a week (at least 20 minutes)
To lose weight: 4 or more days a week (at least 30 minutes)
To train for a triathlon: A whole lot.
What happens if you can't follow the guidelines? If you're still working on building
the endurance and conditioning, it may take a few weeks to work your way up to
more frequent exercises. If it's a busy schedule that stands in your way or other
obstacles, do your best to workout as many days as you can try to squeeze
something in, even if it's just a 5 or 10-minute brisk walk, on the other days.
Keep in mind that if you can't follow the guidelines because of your busy schedule,
you may have trouble reaching your weight loss goals. If you can't do the work
required to reach your goals, you may have to change your lifestyle or, if that isn't
working, change your goal to fit where you are in your exercise or weight loss
experience. Next page How hard should you workout?
Once you've gotten used to exercise (and are up to 30 minutes of continuous
movement) you can start working on your intensity. How hard you work is a crucial
factor in your workout because:
How hard you work is directly related to how many calories you burn
Raising intensity is the best way to burn more calories when you're short on time.
It's an easy part of your workout to change--all you do is work harder
It's easy to monitor with a heart rate monitor or perceived exertion scale
So how hard should you work? That depends on several factors including your
fitness level and your goals. There are three different levels of intensity you can
focus on during your workouts, and you can even incorporate all of these levels into
the same workout:
High Intensity Cardio: This falls between about 75-85% of your maximum heart rate
(MHR) if you're using heart rate zones, or a 7 to 8 on this perceived exertion scale.
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What this translates to is exercise at a level that feels challenging and leaves you
too breathless to talk much. If you're a beginner, you may want to work up to this
level or try interval training so that you work harder for shorter periods of time.
Moderate Intensity Cardio: This level falls between about 60-70% of your MHR (a
level 4 to 6 on this perceived exertion scale). The American College of SportsMedicine (ACSM) often recommends this level of intensity in its exercise guidelines.
This is the level you typically want to shoot for during your workouts.
Low Intensity Cardio: This type of exercise is considered to be below about 50-55%
of your MHR, or about a level 3 to 5 on this perceived exertion scale. This is a good
level to work at during your warm ups or when you're squeezing in other activities,
like walking, throughout the day.
Learn more about how to monitor your intensity and how much exercise you really
need.
Keep in mind that your target heart rate calculation isn't 100% accurate so you
might want to use a combination of perceived exertion and your heart rate to find a
range that works for you.
Cardio Workouts at the Gym
The following workouts should give you some ideas on how to spice up your
workouts and burn more calories by raising and lowering the intensity. Modify each
workout according to your fitness level and feel free to increase or decrease speed,
incline and/or workout time to fit your needs.
For each exercise, warm up with 5-10 minutes of light cardio and keep track of your
Perceived Exertion or monitor your heart rate. Use this calorie calculator to
determine how many calories you're burning. End with a cool down and stretch.
Treadmill
Start with incline at zero and speed at a comfortable pace (walking or jogging).
Perceived Exertion (PE)=Level 5 (see Perceived Exertion Scale).
1 Minute: Raise incline one or more percent every 15 seconds. PE=5-6
1 Minute: Reduce the incline one percent every fifteen seconds. PE=6-7
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3 Minutes: Walk or jog at a steady pace. PE=5
Repeat entire cycle for 30 or more minutes
Approximate calories burned: 320(based on 140 lb person)
Elliptical Trainer
Using manual program, enter workout time as 30 minutes and choose appropriate
level
6 Minutes: Set ramps (if option) and resistance levels at medium level. PE=5
2 Minutes: Set ramps at highest level and increase resistance every 30 seconds.
PE=6-8
2 Minutes: Lower ramps and resistance to comfortable level. PE=5
6 minutes: Set ramps and resistance to medium and go backwards. PE=5-6
Repeat entire cycle for remaining time
Calories Burned: 250-300 (based on 140 lb person)
Bike
Using the manual program, enter your workout time as 30 minutes and choose
appropriate level
5 Minutes: Cycle at a comfortable pace. PE=5.
5 Minutes: Raise level several increments and decrease a level every 30 seconds.
PE=6-8.
5 Minutes: Cycle at comfortable pace. PE=5.
5 Minutes: Raise level higher than before and decrease a level every 30 seconds.
PE=6-8
5 Minutes: Cycle at comfortable pace. PE=5.
5 Minutes: At current level, increase a level each minute. PE=7-8.
Calories Burned: 245 (based on 140 lb person)
Hit the Road
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Instead of spending 40 minutes inside a sweaty gym, head outside for a walk/run.
Warm up with a brisk walk/slow jog for 5-10 minutes.
Jog/walk briskly for 3 minutes
Sprint or speed walk for 30 seconds
Repeat this cycle 6 for the remaining time, keeping PE between 5-8.
As you can see, it's easy to spice up your workouts by playing around with your
speed, incline and resistance and alternating high intensity intervals with recovery
periods. This not only keeps you from getting bored, it also helps burn more calories
and increases your endurance very quickly. Use this technique with any cardio
activity to keep things interesting!
How High Should My Heart Rate Be?
To get the most out of a cardio workout, you will first want to figure out what yourmaximum heart rate (beats per minute) is. To do that, subtract your age from 226
for women or 220 for men. Now, you don't want to workout at your maximum heart
rate. You want to workout in your target heart rate zone, which the American Heart
Association suggests is 50% to 75% of the maximum heart rate for healthy people.
You would calculate more toward 50% if you are just getting in shape and more
toward 75% if you are in great shape.
Here is a sample calculation for a 40-year-old woman just getting started in cardio
workouts.
226 - 40 (her age) = 180 maximum heart rate (beats per minute)
180 x .50 = 90 heart beats per minute as her target heart rate
Make it easy on yourself when you are working out, by figuring that the number of
beats you need in just 10 seconds will be your target heart rate divided by 6. In our
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sample case, 90 divided by 6 is 15. She will want to count 15 beats in 10 seconds to
be at her target heart rate.
You can also find many target heart rate calculators online.
Count Your Heart Beats Per Minute:
To figure out how many times your heart is beating in a minute, place two fingers at
the back corner of your lower jaw and then slide down an inch or so until you feel
your pulse through the carotid artery in your neck. Count the number of beats in 10
seconds and then multiply by 6 to get your beats per minute.
A heart rate monitor can be a very useful tool as you develop your cardio workouts.
They save a lot of pulse counting and calculation time.
Compare Prices on Heart Rate Monitors:
How Long Should I Keep My Heart Rate Up?
How long your cardio sessions should be depends on your level of fitness and your
goals. The American Heart Association, in conjunction with the American College of
Sports Medicine, recommends a minimum of 30 minutes of moderate aerobicactivity five days per week, or at least 20 minutes of vigorous activity 3 days per
week. These are minimums, but you may still need to work up to these levels as you
increase your aerobic fitness. The important thing is to begin a program.
* Please note that I have presented general guidelines for maximum and target
heart rates that are given to healthy adults. If you are overweight or have other
health issues, consult with your healthcare professional before beginning a cardio
program.
Isometric exerciseFrom Wikipedia, the free encyclopedia
Isometric exercise orisometrics are a type ofstrength training in which thejointangle
andmusclelength do not change during contraction (compared to concentric oreccentriccontractions,
http://en.wikipedia.org/wiki/Strength_traininghttp://en.wikipedia.org/wiki/Jointhttp://en.wikipedia.org/wiki/Jointhttp://en.wikipedia.org/wiki/Musclehttp://en.wikipedia.org/wiki/Musclehttp://en.wikipedia.org/wiki/Musclehttp://en.wikipedia.org/wiki/Muscle_contraction#Concentric_contractionhttp://en.wikipedia.org/wiki/Muscle_contraction#Eccentric_contractionhttp://en.wikipedia.org/wiki/Muscle_contraction#Eccentric_contractionhttp://en.wikipedia.org/wiki/Jointhttp://en.wikipedia.org/wiki/Musclehttp://en.wikipedia.org/wiki/Muscle_contraction#Concentric_contractionhttp://en.wikipedia.org/wiki/Muscle_contraction#Eccentric_contractionhttp://en.wikipedia.org/wiki/Strength_training8/4/2019 Cardio is Short for Cardiovascular
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called dynamic/isotonic movements). Isometrics are done in static positions, rather than being dynamic
through a range of motion. The joint and muscle are either worked against an immovable force
(overcoming isometric) or are held in a static position while opposed by resistance (yielding isometric).
Contents
[hide]
1 Definition
2 Isometric resistance
3 History
4 Medical uses
5 Comparison with dynamic
exercises
6 NASA studies
7 See also
8 References
9 External links
[edit]Definition
Isometric exercise is a form of exercise involving the static contraction of a muscle without any visible
movement in the angle of the joint. This is reflected in the name; the term "isometric" combines the prefix
"iso" (same) with "metric" (distance), meaning that in these exercises the length of the muscle does not
change,[1] as compared to isotonic contractions ("tonos" means "tension" in Greek) in which the
contraction strength does not change but the joint angle does.
[edit]Isometric resistance
Resistance in isometric exercises typically involve contractions of the muscle using:
The body's own structure
Structural items (e.g., pushing against a door frame)
Free weights, weights machines orelastic equipment(e.g. holding a weight in a fixed position)
Pressure plate type equipment that has a digital readout of maximal force.
Depending on the goal of the exercise, the exertion can be maximal, or sub-maximal.
[edit]History
http://en.wikipedia.org/wiki/Range_of_motionhttp://en.wikipedia.org/wiki/Range_of_motionhttp://toggletoc%28%29/http://toggletoc%28%29/http://toggletoc%28%29/http://en.wikipedia.org/wiki/Isometric_exercise#Definitionhttp://en.wikipedia.org/wiki/Isometric_exercise#Isometric_resistancehttp://en.wikipedia.org/wiki/Isometric_exercise#Historyhttp://en.wikipedia.org/wiki/Isometric_exercise#Medical_useshttp://en.wikipedia.org/wiki/Isometric_exercise#Comparison_with_dynamic_exerciseshttp://en.wikipedia.org/wiki/Isometric_exercise#Comparison_with_dynamic_exerciseshttp://en.wikipedia.org/wiki/Isometric_exercise#NASA_studieshttp://en.wikipedia.org/wiki/Isometric_exercise#See_alsohttp://en.wikipedia.org/wiki/Isometric_exercise#Referenceshttp://en.wikipedia.org/wiki/Isometric_exercise#External_linkshttp://en.wikipedia.org/w/index.php?title=Isometric_exercise&action=edit§ion=1http://en.wikipedia.org/wiki/Isometric_exercise#cite_note-0http://en.wikipedia.org/wiki/Isometric_exercise#cite_note-0http://en.wikipedia.org/w/index.php?title=Isometric_exercise&action=edit§ion=2http://en.wikipedia.org/wiki/Resistance_traininghttp://en.wikipedia.org/wiki/Resistance_traininghttp://en.wikipedia.org/w/index.php?title=Isometric_exercise&action=edit§ion=3http://en.wikipedia.org/wiki/Range_of_motionhttp://toggletoc%28%29/http://en.wikipedia.org/wiki/Isometric_exercise#Definitionhttp://en.wikipedia.org/wiki/Isometric_exercise#Isometric_resistancehttp://en.wikipedia.org/wiki/Isometric_exercise#Historyhttp://en.wikipedia.org/wiki/Isometric_exercise#Medical_useshttp://en.wikipedia.org/wiki/Isometric_exercise#Comparison_with_dynamic_exerciseshttp://en.wikipedia.org/wiki/Isometric_exercise#Comparison_with_dynamic_exerciseshttp://en.wikipedia.org/wiki/Isometric_exercise#NASA_studieshttp://en.wikipedia.org/wiki/Isometric_exercise#See_alsohttp://en.wikipedia.org/wiki/Isometric_exercise#Referenceshttp://en.wikipedia.org/wiki/Isometric_exercise#External_linkshttp://en.wikipedia.org/w/index.php?title=Isometric_exercise&action=edit§ion=1http://en.wikipedia.org/wiki/Isometric_exercise#cite_note-0http://en.wikipedia.org/w/index.php?title=Isometric_exercise&action=edit§ion=2http://en.wikipedia.org/wiki/Resistance_traininghttp://en.wikipedia.org/w/index.php?title=Isometric_exercise&action=edit§ion=38/4/2019 Cardio is Short for Cardiovascular
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Isometric exercises are thousands of years old, with examples from the static holdsin certain branches
ofyoga orChinese martial arts.
Isometrics were first brought to the modern public's attention in the early days ofphysical culture, the
precursor to bodybuilding. Many of the great bodybuilders of the day incorporated isometric exercises into
their training regimes. Contrary to popular opinion, The Charles Atlas "Dynamic Tension" Course did not
include any true isometric exercises, but rather Self-Resistance (that is: Pitting one limb against the other)
and Bodyweight Calisthenics.[2] which he learned from the "Conscious Evolution" course ofAlois P.
Swoboda.[3] Isometrics fell out of favor as it was discovered that many of the principal advocates were
using anabolic steroids to enhance their gains.[4]
Today many new training protocols exist incorporating isometrics once again. Isometric exercises are
often made into parts of normal, isotonic exercises. For example, during a set of rows, some people hold
their position when the handles are closest to their chest in order to "squeeze" the muscle, in an effort to
further strain the muscle.
[edit]Medical uses
Isometric exercises can also be used at the bedside to differentiate variousheart murmurs; the murmur
ofmitral regurgitation gets louder[5] as compared to the quieter murmur ofaortic stenosis.[6]
[edit]Comparison with dynamic exercises
Isometric exercises have some differences in training effect as compared to dynamic exercises. While
isometric training increases strength at the specific joint angles of the exercises performed and additional
joint angles to a lesser extent, dynamic exercises increase strength throughout the full range of motion[7] .
Generally speaking however, people who train isometrically don't train through a full range of motion as
the strength gained at the training joint angle is where they require it. While dynamic exercises are slightly
better than isometric exercises at enhancing the twitch force of a muscle, isometrics are significantly
better than dynamic exercises at increasing maximal strength at the joint angle. [8]Flexibility may be
increased when isometrics are performed at joint range of motion extremes. These isometric contractions
recruit muscle fibers that are often neglected in some dynamic exercises. For example, gymnasts are
extremely strong at great ranges of motion through the practice of isometric holds.
[edit]NASA studies
NASAhas researched the use of isometrics in preventing muscle atrophy experienced byastronauts as a
result of living in a zero gravityenvironment. Isometrics, muscle lengthening andmuscle
shortening exercises were studied and compared. The outcome showed that while all three exercise
types did indeed promote muscle growth, isometrics failed to prevent a decrease in the amount
http://en.wikipedia.org/wiki/Asanahttp://en.wikipedia.org/wiki/Asanahttp://en.wikipedia.org/wiki/Yogahttp://en.wikipedia.org/wiki/Chinese_martial_artshttp://en.wikipedia.org/wiki/Chinese_martial_artshttp://en.wikipedia.org/wiki/Chinese_martial_artshttp://en.wikipedia.org/wiki/Physical_culturehttp://en.wikipedia.org/wiki/Physical_culturehttp://en.wikipedia.org/wiki/Physical_culturehttp://en.wikipedia.org/wiki/Bodybuildinghttp://en.wikipedia.org/wiki/Bodybuildinghttp://en.wikipedia.org/wiki/Charles_Atlashttp://en.wikipedia.org/wiki/Isometric_exercise#cite_note-1http://en.wikipedia.org/wiki/Isometric_exercise#cite_note-1http://en.wikipedia.org/wiki/Alois_P._Swobodahttp://en.wikipedia.org/wiki/Alois_P._Swobodahttp://en.wikipedia.org/wiki/Isometric_exercise#cite_note-2http://en.wikipedia.org/wiki/Isometric_exercise#cite_note-2http://en.wikipedia.org/wiki/Anabolic_steroidhttp://en.wikipedia.org/wiki/Isometric_exercise#cite_note-3http://en.wikipedia.org/w/index.php?title=Isometric_exercise&action=edit§ion=4http://en.wikipedia.org/wiki/Heart_murmurhttp://en.wikipedia.org/wiki/Heart_murmurhttp://en.wikipedia.org/wiki/Heart_murmurhttp://en.wikipedia.org/wiki/Mitral_regurgitationhttp://en.wikipedia.org/wiki/Isometric_exercise#cite_note-4http://en.wikipedia.org/wiki/Aortic_stenosishttp://en.wikipedia.org/wiki/Aortic_stenosishttp://en.wikipedia.org/wiki/Aortic_stenosishttp://en.wikipedia.org/wiki/Isometric_exercise#cite_note-5http://en.wikipedia.org/w/index.php?title=Isometric_exercise&action=edit§ion=5http://en.wikipedia.org/wiki/Range_of_motionhttp://en.wikipedia.org/wiki/Range_of_motionhttp://en.wikipedia.org/wiki/Isometric_exercise#cite_note-6http://en.wikipedia.org/wiki/Isometric_exercise#cite_note-6http://en.wikipedia.org/wiki/Isometric_exercise#cite_note-6http://en.wikipedia.org/wiki/Isometric_exercise#cite_note-7http://en.wikipedia.org/wiki/Isometric_exercise#cite_note-7http://en.wikipedia.org/w/index.php?title=Isometric_exercise&action=edit§ion=6http://en.wikipedia.org/wiki/NASAhttp://en.wikipedia.org/wiki/NASAhttp://en.wikipedia.org/wiki/Astronautshttp://en.wikipedia.org/wiki/Astronautshttp://en.wikipedia.org/wiki/Weightlessnesshttp://en.wikipedia.org/wiki/Weightlessnesshttp://en.wikipedia.org/wiki/Muscle_contraction#Eccentric_contractionhttp://en.wikipedia.org/wiki/Muscle_contraction#Concentric_contractionhttp://en.wikipedia.org/wiki/Muscle_contraction#Concentric_contractionhttp://en.wikipedia.org/wiki/Muscle_contraction#Concentric_contractionhttp://en.wikipedia.org/wiki/Asanahttp://en.wikipedia.org/wiki/Yogahttp://en.wikipedia.org/wiki/Chinese_martial_artshttp://en.wikipedia.org/wiki/Physical_culturehttp://en.wikipedia.org/wiki/Bodybuildinghttp://en.wikipedia.org/wiki/Charles_Atlashttp://en.wikipedia.org/wiki/Isometric_exercise#cite_note-1http://en.wikipedia.org/wiki/Alois_P._Swobodahttp://en.wikipedia.org/wiki/Alois_P._Swobodahttp://en.wikipedia.org/wiki/Isometric_exercise#cite_note-2http://en.wikipedia.org/wiki/Anabolic_steroidhttp://en.wikipedia.org/wiki/Isometric_exercise#cite_note-3http://en.wikipedia.org/w/index.php?title=Isometric_exercise&action=edit§ion=4http://en.wikipedia.org/wiki/Heart_murmurhttp://en.wikipedia.org/wiki/Mitral_regurgitationhttp://en.wikipedia.org/wiki/Isometric_exercise#cite_note-4http://en.wikipedia.org/wiki/Aortic_stenosishttp://en.wikipedia.org/wiki/Isometric_exercise#cite_note-5http://en.wikipedia.org/w/index.php?title=Isometric_exercise&action=edit§ion=5http://en.wikipedia.org/wiki/Range_of_motionhttp://en.wikipedia.org/wiki/Isometric_exercise#cite_note-6http://en.wikipedia.org/wiki/Isometric_exercise#cite_note-7http://en.wikipedia.org/w/index.php?title=Isometric_exercise&action=edit§ion=6http://en.wikipedia.org/wiki/NASAhttp://en.wikipedia.org/wiki/Astronautshttp://en.wikipedia.org/wiki/Weightlessnesshttp://en.wikipedia.org/wiki/Muscle_contraction#Eccentric_contractionhttp://en.wikipedia.org/wiki/Muscle_contraction#Concentric_contractionhttp://en.wikipedia.org/wiki/Muscle_contraction#Concentric_contraction8/4/2019 Cardio is Short for Cardiovascular
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ofcontractile proteins found in the muscle tissue. The result was muscle degradation at a molecular level.
As contractile proteinsare what cause muscles to contract and give them theirphysical strength, NASA
has concluded that isometrics may not be the best way for astronauts to maintain muscle tissue.[9]
Aerobic exerciseFrom Wikipedia, the free encyclopedia
(Redirected fromCardiovascular exercise)
This article needs additionalcitationsforverification.Please helpimprove this articleby addingreliable references. Unsourced material may
bechallengedandremoved.(January 2008)
For other uses, seeAerobics.
Aerobic exercise is physical exercise that intends to improve the oxygen system[1]Aerobic means
"with oxygen", and refers to the use of oxygen in the body's metabolic orenergy-generating process.
Many types of exercise are aerobic, and by definition are performed at moderate levels of intensity forextended periods of time.
Contents
[hide]
1 History
2 Aerobic versus anaerobic
exercise
3 Aerobic capacity
4 Criticisms
5 Commercial success
6 Varieties of cardiovascular
exercise
o 6.1 Indoor
o 6.2 Outdoor
o 6.3 Indoor or outdoor
7 See also
8 Footnotes
9 References
[edit]History
http://en.wikipedia.org/wiki/Muscle_contractionhttp://en.wikipedia.org/wiki/Proteinshttp://en.wikipedia.org/wiki/Proteinshttp://en.wikipedia.org/wiki/Physical_strengthhttp://en.wikipedia.org/wiki/Physical_strengthhttp://en.wikipedia.org/wiki/Physical_strengthhttp://en.wikipedia.org/wiki/Isometric_exercise#cite_note-8http://en.wikipedia.org/wiki/Isometric_exercise#cite_note-8http://en.wikipedia.org/w/index.php?title=Cardiovascular_exercise&redirect=nohttp://en.wikipedia.org/w/index.php?title=Cardiovascular_exercise&redirect=nohttp://en.wikipedia.org/wiki/Wikipedia:Citing_sources#Inline_citationshttp://en.wikipedia.org/wiki/Wikipedia:Citing_sources#Inline_citationshttp://en.wikipedia.org/wiki/Wikipedia:Citing_sources#Inline_citationshttp://en.wikipedia.org/wiki/Wikipedia:Verifiabilityhttp://en.wikipedia.org/wiki/Wikipedia:Verifiabilityhttp://en.wikipedia.org/wiki/Wikipedia:Verifiabilityhttp://en.wikipedia.org/w/index.php?title=Aerobic_exercise&action=edithttp://en.wikipedia.org/w/index.php?title=Aerobic_exercise&action=edithttp://en.wikipedia.org/w/index.php?title=Aerobic_exercise&action=edithttp://en.wikipedia.org/wiki/Wikipedia:Reliable_sourceshttp://en.wikipedia.org/wiki/Wikipedia:Reliable_sourceshttp://en.wikipedia.org/wiki/Wikipedia:Reliable_sourceshttp://en.wikipedia.org/wiki/Template:Facthttp://en.wikipedia.org/wiki/Template:Facthttp://en.wikipedia.org/wiki/Template:Facthttp://en.wikipedia.org/wiki/Wikipedia:Verifiability#Burden_of_evidencehttp://en.wikipedia.org/wiki/Wikipedia:Verifiability#Burden_of_evidencehttp://en.wikipedia.org/wiki/Aerobicshttp://en.wikipedia.org/wiki/Exercisehttp://en.wikipedia.org/wiki/Cardiovascular_exercise#cite_note-0http://en.wikipedia.org/wiki/Cardiovascular_exercise#cite_note-0http://en.wikipedia.org/wiki/Oxygenhttp://en.wikipedia.org/wiki/Adenosine_triphosphatehttp://toggletoc%28%29/http://toggletoc%28%29/http://toggletoc%28%29/http://en.wikipedia.org/wiki/Cardiovascular_exercise#Historyhttp://en.wikipedia.org/wiki/Cardiovascular_exercise#Aerobic_versus_anaerobic_exercisehttp://en.wikipedia.org/wiki/Cardiovascular_exercise#Aerobic_versus_anaerobic_exercisehttp://en.wikipedia.org/wiki/Cardiovascular_exercise#Aerobic_capacityhttp://en.wikipedia.org/wiki/Cardiovascular_exercise#Criticismshttp://en.wikipedia.org/wiki/Cardiovascular_exercise#Commercial_successhttp://en.wikipedia.org/wiki/Cardiovascular_exercise#Varieties_of_cardiovascular_exercisehttp://en.wikipedia.org/wiki/Cardiovascular_exercise#Varieties_of_cardiovascular_exercisehttp://en.wikipedia.org/wiki/Cardiovascular_exercise#Indoorhttp://en.wikipedia.org/wiki/Cardiovascular_exercise#Outdoorhttp://en.wikipedia.org/wiki/Cardiovascular_exercise#Indoor_or_outdoorhttp://en.wikipedia.org/wiki/Cardiovascular_exercise#See_alsohttp://en.wikipedia.org/wiki/Cardiovascular_exercise#Footnoteshttp://en.wikipedia.org/wiki/Cardiovascular_exercise#Referenceshttp://en.wikipedia.org/w/index.php?title=Aerobic_exercise&action=edit§ion=1http://en.wikipedia.org/wiki/File:Question_book-new.svghttp://en.wikipedia.org/wiki/Muscle_contractionhttp://en.wikipedia.org/wiki/Proteinshttp://en.wikipedia.org/wiki/Physical_strengthhttp://en.wikipedia.org/wiki/Isometric_exercise#cite_note-8http://en.wikipedia.org/w/index.php?title=Cardiovascular_exercise&redirect=nohttp://en.wikipedia.org/wiki/Wikipedia:Citing_sources#Inline_citationshttp://en.wikipedia.org/wiki/Wikipedia:Verifiabilityhttp://en.wikipedia.org/w/index.php?title=Aerobic_exercise&action=edithttp://en.wikipedia.org/wiki/Wikipedia:Reliable_sourceshttp://en.wikipedia.org/wiki/Template:Facthttp://en.wikipedia.org/wiki/Wikipedia:Verifiability#Burden_of_evidencehttp://en.wikipedia.org/wiki/Aerobicshttp://en.wikipedia.org/wiki/Exercisehttp://en.wikipedia.org/wiki/Cardiovascular_exercise#cite_note-0http://en.wikipedia.org/wiki/Oxygenhttp://en.wikipedia.org/wiki/Adenosine_triphosphatehttp://toggletoc%28%29/http://en.wikipedia.org/wiki/Cardiovascular_exercise#Historyhttp://en.wikipedia.org/wiki/Cardiovascular_exercise#Aerobic_versus_anaerobic_exercisehttp://en.wikipedia.org/wiki/Cardiovascular_exercise#Aerobic_versus_anaerobic_exercisehttp://en.wikipedia.org/wiki/Cardiovascular_exercise#Aerobic_capacityhttp://en.wikipedia.org/wiki/Cardiovascular_exercise#Criticismshttp://en.wikipedia.org/wiki/Cardiovascular_exercise#Commercial_successhttp://en.wikipedia.org/wiki/Cardiovascular_exercise#Varieties_of_cardiovascular_exercisehttp://en.wikipedia.org/wiki/Cardiovascular_exercise#Varieties_of_cardiovascular_exercisehttp://en.wikipedia.org/wiki/Cardiovascular_exercise#Indoorhttp://en.wikipedia.org/wiki/Cardiovascular_exercise#Outdoorhttp://en.wikipedia.org/wiki/Cardiovascular_exercise#Indoor_or_outdoorhttp://en.wikipedia.org/wiki/Cardiovascular_exercise#See_alsohttp://en.wikipedia.org/wiki/Cardiovascular_exercise#Footnoteshttp://en.wikipedia.org/wiki/Cardiovascular_exercise#Referenceshttp://en.wikipedia.org/w/index.php?title=Aerobic_exercise&action=edit§ion=18/4/2019 Cardio is Short for Cardiovascular
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Both the term and the specific exercise method were developed by Kenneth H. Cooper, M.D., an exercise
physiologist, and Col. Pauline Potts, a physical therapist, both in the United States Air Force. Dr. Cooper,
an avowed exercise enthusiast, was personally and professionally puzzled about why some people with
excellent muscular strength were still prone to poor performance at tasks such as long-distance running,
swimming, and bicycling. He began measuring systematic human performance using a bicycle ergometer,
and began measuring sustained performance in terms of a person's ability to use oxygen. His
groundbreaking book,Aerobics, was published in 1968, and included scientific exercise programs using
running, walking, swimming and bicycling. The book came at a fortuitous historical moment, when
increasing weakness and inactivity in the general population was causing a perceived need for increased
exercise. It became a bestseller. Cooper's data provided the scientific baseline for almost all modern
aerobics programs, most of which are based on oxygen-consumption equivalency.
[edit]Aerobic versus anaerobic exercise
Fox and Haskell formula showing the split between aerobic (light orange) and anaerobic (dark orange) exercise and heart
rate.
Aerobic exercise and fitness can be contrasted withanaerobic exercise, of whichstrength
training and short-distance running are the most salient examples. 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. Initially during aerobic exercise,glycogenis broken down to produce glucose, which then reacts
with oxygen (Krebs cycle) to produce carbon dioxide and water and releasing energy. In the absence of
these carbohydrates, fatmetabolism is initiated instead. The latter is a slowprocess, and is accompanied
by a decline in performance level. This gradual switch to fat as fuel is a major cause of
what marathon runners call "hitting the wall".Anaerobic exercise, in contrast, refers to the initial phase of
exercise, or to any short burst of intense exertion, in which the glycogen or sugar is respired without
oxygen, and is a far less efficient process. Operating anaerobically, an untrained 400 meter sprinter may
"hit the wall" short of the full distance.
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Aerobic exercise comprises innumerable forms. 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 "aerobic",
while other aerobic exercises, such as fartlek training or aerobic dance classes, are designed specifically
to improve aerobic capacity and fitness.
Among the recognized benefits of doing regular aerobic exercise are:
Strengthening the muscles involved in respiration, to facilitate the flow of air in and out of the
lungs
Strengthening and enlarging the heart muscle, to improve its pumping efficiency and reduce the
resting heart rate, known asaerobic conditioning
Strengthening muscles throughout the body
Improving circulation efficiency and reducing blood pressure
Increasing the total number of red blood cells in the body, facilitating transport of oxygen
Improved mental health, including reducing stress and lowering the incidence of depression
Reducing the risk for diabetes.
As a result, aerobic exercise can reduce the risk of death due to cardiovascular problems. In addition,
high-impact aerobic activities (such as jogging or jumping rope) can stimulate bone growth, as well as
reducing the risk ofosteoporosis for both men and women.
In addition to the health benefits of aerobic exercise, there are numerous performance benefits:
Increased storage of energy molecules such as fats and carbohydrates within the muscles,
allowing for increased endurance
Neovascularization of the musclesarcomeres to increase blood flow through the muscles
Increasing speed at which aerobic metabolism is activated within muscles, allowing a greater
portion of energy for intense exercise to be generated aerobically
Improving the ability of muscles to use fats during exercise, preserving intramuscularglycogen
Enhancing the speed at which muscles recover from high intensity exercise
Both the health benefits and the performance benefits, or "training effect", require a minimum duration
and frequency of exercise. Most authorities suggest at least twenty minutes performed at least three
times per week[citation needed].
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[edit]Aerobic capacity
'Aerobic capacity' describes the functional capacity of the cardiorespiratory system, (the heart, lungs and
blood vessels). Aerobic capacity is defined as the maximum amount of oxygen the body can use during a
specified period, usually during intense exercise.[2]It is a function both of cardiorespiratory 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 respirometerto 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 stated, the higher the
aerobic capacity, the higher the level of aerobic fitness. The Cooperand 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 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.[3]Studies indicate that approximately 10% of otherwise
healthy individuals cannot improve their aerobic capacity with exercise at all.[4] The degree of an
individual's responsiveness is highlyheritable, suggesting that this trait is genetically determined.[3]
[edit]Criticisms
When overall fitness is an occupational requirement, as it is for athletes, soldiers, and police and fire
personnel, aerobic exercise alone may not provide a well balanced exercise program. In particular,
muscular strength, especially upper-body muscular strength, may be neglected. Also, the metabolic
pathways involved in anaerobicmetabolism (glycolysis and lactic acid fermentation) that generate energy
during high intensity, low duration tasks, such as sprinting, are not exercised at peak aerobic exercise
levels. Aerobic exercise remains however a valuable component of a balanced exercise program and is
good for cardiovascular health.
Some persons suffer repetitive stress injuries with some forms of aerobics, and then must choose less
injurious, "low-impact" forms of aerobics, or lengthen the gap between bouts of exercise to allow for
greater recovery.
Aerobics does not increase the basal metabolic rateas much as some forms of weight-training (which
builds muscle mass), and may therefore be less effective at reducing obesity.[citation needed] Further, higher
intensity exercise, such asHigh-intensity interval training (HIIT), increases the resting metabolic
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rate(RMR) in the 24 hours following high intensity exercise,[5]ultimately burning more calories than lower
intensity exercise; low intensity exercise burns more calories during the exercise, but fewer afterwards.
Aerobic activity is also used by individuals with anorexiaas a means of suppressing appetite, since
aerobic exercise increases sugar and fatty acid transport in the blood by stimulating tissues to release
their energy stores. While there is some support for exercising while hungry as a means of tapping into fat
stores, most evidence is equivocal. In addition, performance can be impaired by lack of nutrients, which
will reduce training effects.
[edit]Commercial success
Aerobic exercise has long been a popular form of weight loss and physical fitness, often taking a
commercial form.
Judi Sheppard Missett largely helped create the market for commercial aerobics with
herJazzerciseprogram in the 1970s
Richard Simmons hosted an aerobic exercise show on television, beginning in the 1980s, and
continued with a variety of exercise videos.
Billy Blanks's Tae Bo helped popularize cardio-boxing, workouts that used martial arts
movements in the 1990s
The Nia Technique, also called Neuromuscular Integrative Action, was developed in the 1980s
as a form of "non-impact" aerobics (the original word is in the acronym). This is in contrast to popular
"no pain no gain" attitudes, and attempted to combat the problem of impact injuries.
[edit]Varieties of cardiovascular exercise
[edit]Indoor
stair climbing
elliptical trainer
indoor rower
stairmaster
stationary bicycle
treadmill
[edit]Outdoor
cross-country skiing
cycling
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inline skating
jogging
nordic walking
[edit]Indoor or outdoor
kickboxing
swimming
kettlebell
jumping rope
Anaerobic exerciseFrom Wikipedia, the free encyclopedia
This article needs additionalcitationsforverification.Please helpimprove this articleby addingreliable references. Unsourced material may
bechallengedandremoved.(January 2008)
Fox and Haskell formula
Anaerobic exercise is exercise intense enough to triggeranaerobic metabolism. It is used by athletes in
non-endurance sports to promote strength, speed and power and by body builders to build muscle mass.
Muscles trained using anaerobic exercise develop differently compared toaerobic exercise, leading to
greater performance in short duration, high intensity activities, which last from mere seconds up to about
2 minutes.[1][2] Any activity after about two minutes will have a large aerobic metabolic component.
Anaerobic metabolism, or anaerobic energy expenditure, is a natural part of whole-body metabolic energy
expenditure.[3]Fast twitch skeletal muscle (as compared to slow twitch muscle) operates using anaerobic
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metabolic systems, such that any recruitment of fast twitch muscle fibers will lead to increased anaerobic
energy expenditure. Intense exercise lasting upwards of about four minutes (e.g., a mile race) may still
have a considerable anaerobic energy expenditure component. Anaerobic energy expenditure is difficult
to accurately quantify, although several reasonable methods to estimate the anaerobic component to
exercise are available. [2][4][5][6]
In contrast, aerobic exercise includes lower intensity activities performed for longer periods of time.
Activities such aswalking,running (including the training known as aninterval workout),swimming,
andcycling require a great deal of oxygen to generate the energy needed for prolonged exercise (i.e.,
aerobic energy expenditure). In sports which require repeated short bursts of exercise however, it is the
aerobic system that enables muscles to recover for the next burst. Therefore training for many sports
demands that both energy producing systems be developed.
There are two types of anaerobic energy systems: 1) the high energy phosphates, ATP adenosine
triphosphate and CP creatine phosphate and, 2) anaerobicglycolysis. The high energy phosphates are
stored in very limited quantities within muscle cells. Anaerobic glycolysis exclusively uses glucose (and
glycogen) as a fuel in the absence of oxygen or more specifically, when ATP is needed at rates that
exceed those provided by aerobic metabolism; the consequence of rapid glucose breakdown is the
formation of lactic acid (more appropriately, lactate at biological pH levels). Physical activities that last up
to about thirty seconds rely primarily on the former, ATP-PC phosphagen, system. Beyond this time both
aerobic and anaerobic glycolytic metabolic systems begin to predominate. The by-product of anaerobic
glycolysis, lactate, has traditionally thought to be detrimental to muscle function. However, this appears
likely only when lactate levels are very high. In reality, many changes occur within and around muscle
cells during intense exercise that can lead to fatigue, with elevated lactate levels being only one (fatigue,
that is muscular failure, is a complex subject). Elevated muscle and blood lactate concentrations are a
natural consequence of physical exertion, regardless of what form it takes: easy, moderate, hard or
severe. The effectiveness of anaerobic activity can be improved through training.[1][7]
Contents
[hide]
1 Lactate threshold (LIP or lactate inflection
point)
2 References
3 External links
4 See also
[edit]Lactate threshold (LIP or lactate inflection point)
http://en.wikipedia.org/wiki/Anaerobic_exercise#cite_note-jap.physiology.org-1http://en.wikipedia.org/wiki/Anaerobic_exercise#cite_note-3http://en.wikipedia.org/wiki/Anaerobic_exercise#cite_note-4http://en.wikipedia.org/wiki/Anaerobic_exercise#cite_note-5http://en.wikipedia.org/wiki/Aerobic_exercisehttp://en.wikipedia.org/wiki/Walkinghttp://en.wikipedia.org/wiki/Walkinghttp://en.wikipedia.org/wiki/Runninghttp://en.wikipedia.org/wiki/Interval_workouthttp://en.wikipedia.org/wiki/Interval_workouthttp://en.wikipedia.org/wiki/Human_swimminghttp://en.wikipedia.org/wiki/Human_swimminghttp://en.wikipedia.org/wiki/Cyclinghttp://en.wikipedia.org/wiki/Cyclinghttp://en.wikipedia.org/wiki/Adenosine_triphosphatehttp://en.wikipedia.org/wiki/Adenosine_triphosphatehttp://en.wikipedia.org/wiki/Creatine_phosphatehttp://en.wikipedia.org/wiki/Glycolysishttp://en.wikipedia.org/wiki/Glycolysishttp://en.wikipedia.org/wiki/Glycolysishttp://en.wikipedia.org/wiki/Glycolysishttp://en.wikipedia.org/wiki/Aerobic_metabolismhttp://en.wikipedia.org/wiki/Aerobic_metabolismhttp://en.wikipedia.org/wiki/Anaerobic_exercise#cite_note-ASMI_anaerobic-0http://en.wikipedia.org/wiki/Anaerobic_exercise#cite_note-ASMI_anaerobic-0http://en.wikipedia.org/wiki/Anaerobic_exercise#cite_note-McMahon-6http://toggletoc%28%29/http://toggletoc%28%29/http://en.wikipedia.org/wiki/Anaerobic_exercise#Lactate_threshold_.28LIP_or_lactate_inflection_point.29http://en.wikipedia.org/wiki/Anaerobic_exercise#Lactate_threshold_.28LIP_or_lactate_inflection_point.29http://en.wikipedia.org/wiki/Anaerobic_exercise#Referenceshttp://en.wikipedia.org/wiki/Anaerobic_exercise#External_linkshttp://en.wikipedia.org/wiki/Anaerobic_exercise#See_alsohttp://en.wikipedia.org/w/index.php?title=Anaerobic_exercise&action=edit§ion=1http://en.wikipedia.org/wiki/Anaerobic_exercise#cite_note-jap.physiology.org-1http://en.wikipedia.org/wiki/Anaerobic_exercise#cite_note-3http://en.wikipedia.org/wiki/Anaerobic_exercise#cite_note-4http://en.wikipedia.org/wiki/Anaerobic_exercise#cite_note-5http://en.wikipedia.org/wiki/Aerobic_exercisehttp://en.wikipedia.org/wiki/Walkinghttp://en.wikipedia.org/wiki/Runninghttp://en.wikipedia.org/wiki/Interval_workouthttp://en.wikipedia.org/wiki/Human_swimminghttp://en.wikipedia.org/wiki/Cyclinghttp://en.wikipedia.org/wiki/Adenosine_triphosphatehttp://en.wikipedia.org/wiki/Adenosine_triphosphatehttp://en.wikipedia.org/wiki/Creatine_phosphatehttp://en.wikipedia.org/wiki/Glycolysishttp://en.wikipedia.org/wiki/Glycolysishttp://en.wikipedia.org/wiki/Aerobic_metabolismhttp://en.wikipedia.org/wiki/Anaerobic_exercise#cite_note-ASMI_anaerobic-0http://en.wikipedia.org/wiki/Anaerobic_exercise#cite_note-McMahon-6http://toggletoc%28%29/http://en.wikipedia.org/wiki/Anaerobic_exercise#Lactate_threshold_.28LIP_or_lactate_inflection_point.29http://en.wikipedia.org/wiki/Anaerobic_exercise#Lactate_threshold_.28LIP_or_lactate_inflection_point.29http://en.wikipedia.org/wiki/Anaerobic_exercise#Referenceshttp://en.wikipedia.org/wiki/Anaerobic_exercise#External_linkshttp://en.wikipedia.org/wiki/Anaerobic_exercise#See_alsohttp://en.wikipedia.org/w/index.php?title=Anaerobic_exercise&action=edit§ion=18/4/2019 Cardio is Short for Cardiovascular
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The lactate threshold (LT) is the exerciseintensity at which lactic acid starts to accumulate in
the blood stream. (This is not strictly true, as 'lactic acid' per se does not exist at the pH-levels
encountered in the body. Its anion, the lactate molecule, accumulates in the bloodhence its usage in
'onset of blood lactate accumulation' (OBLA) is 'lactate' and not 'lactic acid.' The reason for the
acidification of the blood at high exercise intensities is two-fold: the high rates of ATP hydrolysis in the
muscle release hydrogen ions, as they are co-transported out of the muscle into the blood via the MCT
monocarboxylate transporter, and also bicarbonate stores in the blood begin to be used up.) This
happens when it is produced faster than it can be removed (metabolized). This point is sometimes
referred to as the anaerobic threshold (AT), or the onset of blood lactate accumulation (OBLA). When
exercising below the LT intensity any lactate produced by the muscles is removed by the body without it
building up. The lactate threshold is a useful measure for deciding exercise intensity for training and
racing in endurance sports (e.g. long distance running, cycling, rowing, swimming, motocross, and cross
country skiing), and can be increased greatly with training. The anaerobic threshold is considered to besomewhere between 90% and 95% of your maximum heart rate andinterval trainingtakes advantage of
the body being able to temporarily exceed the lactate threshold, and then recover (reduce blood-lactate)
while operating below the threshold and while still doing physical activity. Fartlek and interval training are
similar, the main difference being the relative intensities of the exercise, best illustrated in a real-world
example: Fartlek training would involve constantly running, for a period time running just above the lactate
threshold, and then running at just below it, while interval training would be running quite high above the
threshold, but then slowing to a walk or slow jog during the rest periods. Interval training can take the form
of many different types of exercise and should closely replicate the movements found in the sport.(3)
Accurately measuring the lactate threshold involves taking blood samples (normally a pinprick to the
finger, earlobe or thumb) during a ramp test where the exercise intensity is progressively increased.
Measuring the threshold can also be performed non-invasively using gas-exchange (Respiratory quotient)
methods, which requires a metabolic cart to measure air inspired and expired.
Although the lactate threshold is defined as the point when lactic acid starts to accumulate, some testers
approximate this by using the point at which lactate reaches a concentration of 4 mM (at rest it is around
1 mM).
http://en.wikipedia.org/wiki/Exercisehttp://en.wikipedia.org/wiki/Exercisehttp://en.wikipedia.org/wiki/Lactic_acidhttp://en.wikipedia.org/wiki/Bloodhttp://en.wikipedia.org/wiki/Metabolismhttp://en.wikipedia.org/wiki/Metabolismhttp://en.wikipedia.org/wiki/Musclehttp://en.wikipedia.org/wiki/Interval_traininghttp://en.wikipedia.org/wiki/Interval_traininghttp://en.wikipedia.org/wiki/Interval_traininghttp://en.wikipedia.org/wiki/Fartlekhttp://en.wikipedia.org/wiki/Respiratory_quotienthttp://en.wikipedia.org/wiki/Concentrationhttp://en.wikipedia.org/wiki/Concentration#Molarityhttp://en.wikipedia.org/wiki/Exercisehttp://en.wikipedia.org/wiki/Lactic_acidhttp://en.wikipedia.org/wiki/Bloodhttp://en.wikipedia.org/wiki/Metabolismhttp://en.wikipedia.org/wiki/Musclehttp://en.wikipedia.org/wiki/Interval_traininghttp://en.wikipedia.org/wiki/Fartlekhttp://en.wikipedia.org/wiki/Respiratory_quotienthttp://en.wikipedia.org/wiki/Concentrationhttp://en.wikipedia.org/wiki/Concentration#Molarity