Of all the components of physical fitness, aerobic fitness is the most important because aerobic (cardio) exercise conditions all the major systems of the body and is most responsible for preventing premature death and reducing the risk of many diseases and medical conditions. Understanding the many benefits of aerobic exercise can motivate decisions to engage in such activity. Setting goals for aerobic fitness helps to further direct and motivate a person’s attention and effort toward sufficient amounts of aerobic exercise to achieve high aerobic (cardiorespiratory) conditioning and numerous health benefits.
Definition and Types of Aerobic Exercise
According to the Institute of Medicine and the American College of Sports Medicine (ASCM), aerobic exercise “refers to exercises in which the body's large muscles move in a rhythmic manner for sustained periods.” Moderate-intensity aerobic exercises increase heart rate and respiration rate but still permit conversation. They typically involve the expenditure of energy from 3.0 to 5.9 times the amount of energy expended at rest (METs) and include:
- walking (3.0 to 4.0 mph or faster)
- cycling under 10 mph
- ballroom dancing
- water aerobics
- general gardening
- canoeing
- tennis doubles
Vigorous-intensity aerobic exercises produce rapid breathing and large increases in the heart rate. They involve the expenditure of energy 6.0 or more times the energy expended at rest. Examples include:
- Aerobics Certification
- Anaerobic Metabolism Pathway
- Water Aerobic Classes
- Anaerobic Microorganisms
A facultatively anaerobic microorganism of a strain of Klebsiella oxytoca is disclosed for degrading toxic waste materials into more environmentally acceptable materials.
- Senaman Aerobic