Aerobic conditioning is a process whereby the heart and lungs are trained to pump blood more efficiently, allowing more oxygen to be delivered to muscles and organs.[1] The skeletal muscles also become aerobically conditioned, as regular aerobic exercise produces a shift in muscle fibres from more type II (fast twitch/glycolytic) into more type I (slow-twitch/oxidative).[2] Type I muscle fibres have far more mitochondria than type II, making type I fibres the producers of adenosine triphosphate (ATP) primarily through oxidative phosphorylation rather than anaerobic glycolysis. Some neuromuscular diseases recommend regular aerobic exercise (of varying intensities depending on the disease) in order for the skeletal muscles to become aerobically conditioned, providing relief of symptoms or slowing the course of the disease, for example metabolic myopathies and Duchenne muscular dystrophy.[3][4]

Aerobic conditioning is the use of continuous, rhythmic movement of large muscle groups to strengthen the heart and lungs (cardiovascular system).[5] Improvement in aerobic conditioning occurs when athletes expose themselves to an increase in oxygen uptake and metabolism, but to keep this level of aerobic conditioning, the athletes must keep or progressively increase their training to increase their aerobic conditioning.

Aerobic conditioning is usually achieved through cardiovascular exercise such as running, swimming, aerobics, etc. A stronger heart does not pump more blood by beating faster but by beating more efficiently, primarily by having an increased stroke volume and left ventricular mass.[6] Trained endurance athletes can have resting heart rates as low as the reported 28 beats per minute in people such as Miguel Indurain or 32 beats per minute of Lance Armstrong,[7] both of whom were professional cyclists at the highest level.

Cardiovascular conditioning

Aerobic conditioning trains the heart to be more effective at pumping blood around the body,[1] it does this in a multitude of ways:

  • Increasing the stroke volume of the heart (how much blood the heart is pumping per beat)[8]
  • Increasing the diameter of the blood vessels, which allows for more blood to be moved through the body, which in turn allows for more oxygen to be diffused into the muscle cells.[8]
  • Increasing the size of the heart chambers, enlarging the heart so it can hold and pump more blood.[8]

Effect of aerobic conditioning on maximum oxygen intake (Vo2)

Aerobic conditioning has the ability to raise a person's maximum oxygen intake,[9] meaning that they are able to diffuse more oxygen into their blood than they previously could.

Although exercising at lower intensities will improve aerobic conditioning, the most rapid gains are made when exercising close to an individual's anaerobic threshold.[10] This is the intensity at which the heart and lungs can no longer provide adequate oxygen to the working muscles and an oxygen debt begins to accrue; at this point the exercise becomes anaerobic. Aerobic training intensity for most individuals will be <85-92% of maximum heart rate.[11]

Once improvement in aerobic conditioning is apparent, for example in metabolism and oxygen uptake, the body will progressively adapt to further training.[12] Aerobic conditioning can be anywhere from walking on the treadmill to mowing the lawn. The average healthy person should engage in 150–200 minutes of moderate aerobic exercise every week. This amount of physical activity should help with maintaining a healthy weight and keeping the cardiovascular system in good condition.[13]

Aerobic conditioning has many benefits to overall health as it can increase physical endurance and lifespan. During aerobic training, the aim is to improve the blood flow to the lungs, heart, and blood vessels. This particular type of training targets large muscle groups so that as the intensity of physical activity is increased, overall fitness is improved.[14] There are many benefits to aerobic training, and the outcomes can be very rewarding. Aerobic conditioning can increase the duration that one can endure physical activity. High-intensity activities in team-sports are performed more efficiently when athletes undergo aerobic conditioning, as they will be able to effectively deliver blood and oxygen to tissues.[6] This type of conditioning can help with heart disease, diabetes, or anxiety. Aerobic conditioning also has many non-medical benefits, such as improving mood, alleviating fatigue and stabilizing sleeping patterns. This overall type of conditioning has the most longevity to its practice and can improve a person's health and general well-being immensely.[15]

References

  1. 1 2 "Effects of Exercise on the Heart". Boundless. 2016-01-04. Archived from the original on 2016-10-12.
  2. ↑ Widmann, Manuel; Nieß, Andreas M.; Munz, Barbara (April 2019). "Physical Exercise and Epigenetic Modifications in Skeletal Muscle". Sports Medicine (Auckland, N.Z.). 49 (4): 509–523. doi:10.1007/s40279-019-01070-4. ISSN 1179-2035. PMID 30778851. S2CID 73481438.
  3. ↑ Urtizberea, Jon Andoni; Severa, Gianmarco; Malfatti, Edoardo (May 2023). "Metabolic Myopathies in the Era of Next-Generation Sequencing". Genes. 14 (5): 954. doi:10.3390/genes14050954. ISSN 2073-4425. PMC 10217901. PMID 37239314.
  4. ↑ Heydemann, Ahlke (2018-06-20). "Skeletal Muscle Metabolism in Duchenne and Becker Muscular Dystrophy-Implications for Therapies". Nutrients. 10 (6): 796. doi:10.3390/nu10060796. ISSN 2072-6643. PMC 6024668. PMID 29925809.
  5. ↑ "AAOS - OrthoInfo". orthoinfo.aaos.org. Retrieved 2016-05-17.
  6. 1 2 Stone, Nicholas M.; Kilding, Andrew E. (2009). "Aerobic Conditioning for Team Sport Athletes". Sports Medicine. 39 (8): 615–642. doi:10.2165/00007256-200939080-00002. ISSN 0112-1642. PMID 19769413. S2CID 23256471.
  7. ↑ The Lance Armstrong Performance Program ISBN 1-57954-270-0
  8. 1 2 3 Ph.D., Michael Olpin. "benefits of aerobic conditioning". faculty.weber.edu. Retrieved 2016-10-25.
  9. ↑ Van Zant, Robert S; Bouillon, Lucinda E (2007). "Strength cycle training: effects on muscular strength and aerobic conditioning". The Journal of Strength & Conditioning Research. LWW. 21 (1): 178–182. doi:10.1519/00124278-200702000-00032.
  10. ↑ Arthur Lydiard's Guide to Athletic Training. A Guide to the Brooks/American Track and Field Lydiard Running Lecture Tour 1999
  11. ↑ Craig, Neil. "Scientific Heart Rate Training." Eureka Quality Printers.1996.
  12. ↑ Olpin, D. M. (2011, October 14). Benefits of aerobic conditioning.
  13. ↑ Davidson, J. (2011, September 2). Aerobic Vs. Anaerobic Conditioning. LIVESTRONG.
  14. ↑ Mccord, E. (n.d.). Aerobic details.http://www.adapticom1.net/erinmccord/mm/ScieceFair7th/AerobicConditioning-sources.html
  15. ↑ Am J Lifestyle Med. (2010). Aerobic Conditioning and Physical Activity.Sage Publications.

See also

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