Download Aerobic Training

Aerobic Training
Aerobic conditioning is an important addition to any fitness program. In order for an activity
to be considered aerobic it must meet two criteria. First, it must elevate (raise) your heart
rate to your “Target Heart Rate Zone” and, secondly, it must be maintained for a minimum of
20 minutes.
Maximum Heart Rate; 220 – your age
Target Heart Rate Zone: 60 to 80 percent of your maximum heart rate
Some examples of aerobic activities include:
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Power walking
Jogging
Bicycling
Swimming
Aerobic dancing
Jumping rope
Rowing
Ice or roller skating
Cross-country running
Using aerobic equipment (i.e., treadmill, stationary bike)
Benefits of Aerobic training are:
1) Stronger heart and lungs
2) lower heart rate
3) Reduces stress
4) Live longer
5) Sleep better
6) Helps maintain a healthy body weight
Cardiovascular System
The cardiovascular system is comprised of two smaller circuits, the pulmonary circuit
and the systemic circuit.
The pulmonary circuit involves the movement of blood from the heart, to the lungs,
and back to the heart again.
The systemic circuit supplies nourishment to all of the tissue located throughout your
body, with the exception of the heart and lungs.
The heart is divided into a right half and a left half. These two halves of the heart
act as separate pumps and there is no mixing of blood between them. (see link below)
The right heart pumps blood to the pulmonary circuit, where the blood picks up
oxygen from the lungs then delivers oxygen rich blood back to the heart. The left
heart then pumps it into the systemic circuit where the blood delivers oxygen to the
tissues that need it.
· Blood: The average adult has about five liters of blood living inside of their body, coursing
through their vessels, delivering essential nutrients, and removing harmful wastes.
· Blood Vessels: arteries, veins, and capillaries are responsible for the delivery of oxygen and
nutrients to the tissue.
· Arteries: The heart pumps blood out through one main artery called the aorta. The main
artery then divides and branches out into many smaller arteries so that each region of your
body has its own system of arteries supplying it with fresh, oxygen-rich blood.
· Capillaries: Capillaries are extremely small vessels located within the tissues of the body that
transport blood from the arteries to the veins. Capillaries are also very thin. They are so thin
that blood cells can only pass through them in single file. The exchange of oxygen and carbon
dioxide takes place through these thin capillary walls.
· Veins: Veins are similar to arteries, because they transport blood at a lower pressure, they
are not as strong as arteries. Veins use muscles in the lining of the walls to push blood back
to the heart. Veins receive blood from the capillaries after the exchange of oxygen and
carbon dioxide has taken place. Therefore, the veins transport waste-rich blood back to the
lungs and heart.
Pathway of Blood
Step 1: Oxygen rich blood flows from the heart, through arteries to capillaries to
body organs and tissues.
Step 2: When the body has used the oxygen the blood collects carbon dioxide (waste
product) and transports back to the heart through veins.
Step 3: From the heart the carbon dioxide rich blood goes to the lungs to expel the
carbon dioxide and collect oxygen.
Step 4: The oxygen rich blood now goes back to the heart to repeat the process.
Here is a excellent link to get the idea across.