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"Aerobic fitness" refers to endurance, or the ability to sustain work for prolonged periods. This is usually experienced in the abilities to walk, run, climb uphill, swim, etc. Most forms of sports, work, recreational and military activities include elements of aerobic fitness. Generally speaking, any activity which lasts less than 12 minutes is not fully aerobic. The term "aerobic" implies that the oxygen necessary to accomplish the work is taken up by the individual during the activity. Strenuous exercise lasting less than 12 minutes includes substantial portions of anaerobic metabolism whereby one uses energy sources stored in the body to perform the work. Since the body's energy sources are limited, anaerobic work cannot last long. Fast runs, lasting 10 to 15 seconds, are mostly accomplished by anaerobic metabolism. With longer exercise time, more aerobic metabolism is involved, and exercise lasting more than 12 minutes is mostly accomplished by aerobic metabolism. Work is performed by the muscles which use oxygen for the combustion of fat and carbohydrates creating the energy necessary to move the body, or to move objects outside the body.
In aerobic work, oxygen is obtained from the air and is transferred from the lungs to the blood and then to the muscles via the circulatory system. Maximal oxygen uptake, or maximal aerobic power ( Vo2 max ) is the indicator of aerobic fitness. Vo2 max is determined by the measurement of oxygen uptake during the performance of maximal work, typically while running on a treadmill or while cycling. This is done by exercising for at least 12-minutes at submaximal loads, after which the maximal effort is performed for one or two minutes. Oxygen uptake during this time is measured, giving the value of Vo2 max. As Vo2 max increases, the level of aerobic fitness also increases. Aerobic fitness is dependent upon age and sex and it can be improved by training. It is highest at ages 18, 19 years in males and 15 to 20 years in females, and it decreases with age in adulthood. In general, males have higher Vo2 max than females. The main reason for this is that aerobic fitness is directly related to fat-free body weight, which consists mainly of the weight of muscles in the body, and on the average, males have a higher muscle mass than females. As with other physiological functions, there are large individual differences in Vo2 max of people of the same sex and age. Some people show high Vo2 max without exercising because of genetic and other factors, while other people who exercise regularly do not show high Vo2 max .Aerobic fitness is related to health. In the United States, over 800,000 people die each year from coronary artery disease (CAD) which is the number one killer in the United States. The risk factors for CAD include: Inactivity, high cholesterol levels, smoking, overweight, high blood pressure, and diabetes. Numerous studies have shown that inactivity is the most important factor responsible for CAD. It is twice as important as high cholesterol levels, and four times more important than high blood pressure. Consequently, exercise reduces the risk of dying from a heart attack and it is an effective method of rehabilitation in people who have suffered from a heart attack.
Related effects of exercise include the following:
Lowering of high blood pressure.
Increasing the high density lipoprotein (HDL) in the blood which helps collect the cholesterol in the blood and dispose of it in the liver.
Lowering the plasma triglyceride levels (fatty substances).
Assisting in weight control, mainly by reducing body fat.
Improving the function of the heart, by promoting beneficial changes in the structure and function of the coronary arteries (which provide oxygen to the heart muscle.
Alleviating muscle pain and improving walking capability in people who suffer from peripheral arterial disease.Since aerobic fitness is a measure of the ability to sustain prolonged efforts, it determines the degree of fatigue that almost everybody experiences in daily life. The higher your aerobic fitness, the less fatigue you experience.Aerobic fitness indicates such capabilities as walking, running and climbing; therefore, it is an important requirement in many sports, recreational activities and in some occupations.
Aerobic fitness may be the most important asset in emergency situations such as floods, earthquakes, lost in the wilderness, and other crises. The ability to reach safety or to survive under such circumstances may depend upon one's endurance in walking, running, swimming, climbing, and similar activities.
Aerobic fitness is a very important factor in growth and development during childhood and adolescence. It is also an important factor in the aging process. A high level of aerobic fitness during the growing years indicates good development of the muscles, bones, and cardiorespiratory system. It is more important in this respect than body weight. The UFT allows, for the first time, to classify the aerobic fitness of children and adolescents.In advanced age, aerobic fitness provides a measure of how fit one is physiologically. A 65 year old individual with a high aerobic fitness may actually mean that he or she is only 40 years old with respect to the condition of that person's cardiorespiratory, muscular, and other bodily systems. Although Vo2 max decreases with age, numerous studies have shown that exercise slows its rate of decline.
Good aerobic fitness is related to the ability to tolerate two common environmental stresses: heat, and high altitude. Aerobically trained individuals can exercise longer under these conditions as compared with untrained persons.Aerobic Fitness is endurance fitness, the ability to perform prolonged periods of aerobic work. In aerobic work, the oxygen obtained from the air is used for the combustion of fat and carbohydrates creating the energy necessary to perform the work.
MAXIMAL OXYGEN UPTAKE (Vo2 max)
Vo2 max is maximal oxygen uptake which indicates aerobic fitness - the ability to sustain work for prolonged periods. This is usually experienced in the abilities to walk, run, and climb uphill, swim, and other activities performed continuously for more than 15 minutes. Aerobic fitness is related to health. Fit people are usually healthier than unfit ones. Vo2 max is the best way to measure the aerobic fitness of an individual. The test consists of walking/running on a treadmill, or cycling on a bicycle ergometer at increased loads, for 12 to 15 minutes. The oxygen used during the maximal effort is the maximal oxygen uptake (Vo2 max). The higher the Vo2 max the fitter is the individual. The UFT predicts Vo2 max using a 30 seconds step test.
ABSOLUTE AND RELATIVE Vo2 max
Vo2 max is expressed as an absolute, or relative value. Absolute Vo2 max is simply the maximal oxygen uptake expressed in liters per minute. Absolute fitness is important in activities where body weight is not lifted such as in cycling, swimming and handling of objects and weights, other than body weight. Relative Vo2 max is absolute Vo2 max divided by body weight and it is expressed in milliliters of oxygen per body weight (kg) per minute (ml/kg/min). Relative Vo2 max is important in activities where body weight is lifted such as in walking, running and climbing uphill. In adults, relative Vo2 max is more important than absolute Vo2 max as a health indicator.
UFT
Universal Fitness Tester. Predicts aerobic fitness and related capabilities using a 30-second step test.
AEROBIC FITNESS SCORES AND CATEGORIES
The UFT system rates each absolute and relative Vo2 max value by the assignment of fitness scores and categories. The scores are age-sex adjusted, i.e., they rate an individual in relation to his/her age-sex group, according to aerobic fitness norms in the general population*. The scores range from below 48 indicating very poor fitness, to 70 indicating average fitness, to 100 indicating excellent fitness. The fitness categories are related to the fitness scores . Seven fitness categories are included: Excellent, Very Good, Good, Average, Fair, Poor and Very poor.
* Shvartz E, R.C. Reibold. Aerobic Fitness Norms For Males And Females Aged 6-75: A review. Aviation, Space and Environmental Medicine. 61:3-11,1990
MATHR
Maximal Allowable Training Heart Rate. The UFT system calculates the recommended exercise heart rate for each individual based on age,gender, weight, and fitness level. MATHR is the maximum heart rate that should not be exceeded during an exercise session.
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Aerobic Fitness Fitness Exercise for Women for Men for Women at Home for Men at Home Abs For Kids for Women to Lose Weight Tumblr Photos
Aerobic Fitness Fitness Exercise for Women for Men for Women at Home for Men at Home Abs For Kids for Women to Lose Weight Tumblr Photos
Aerobic Fitness Fitness Exercise for Women for Men for Women at Home for Men at Home Abs For Kids for Women to Lose Weight Tumblr Photos
Aerobic Fitness Fitness Exercise for Women for Men for Women at Home for Men at Home Abs For Kids for Women to Lose Weight Tumblr Photos
Aerobic Fitness Fitness Exercise for Women for Men for Women at Home for Men at Home Abs For Kids for Women to Lose Weight Tumblr Photos
Aerobic Fitness Fitness Exercise for Women for Men for Women at Home for Men at Home Abs For Kids for Women to Lose Weight Tumblr Photos
Aerobic Fitness Fitness Exercise for Women for Men for Women at Home for Men at Home Abs For Kids for Women to Lose Weight Tumblr Photos
Aerobic Fitness Fitness Exercise for Women for Men for Women at Home for Men at Home Abs For Kids for Women to Lose Weight Tumblr Photos
Aerobic Fitness Fitness Exercise for Women for Men for Women at Home for Men at Home Abs For Kids for Women to Lose Weight Tumblr Photos
Aerobic Fitness Fitness Exercise for Women for Men for Women at Home for Men at Home Abs For Kids for Women to Lose Weight Tumblr Photos
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