Examples of aerobic exercise in the following topics:
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- In the absence of complications, pregnant women should continue aerobic and strength training exercise for the duration of gestation.
- Regular aerobic exercise during pregnancy appears to improve (or maintain) physical fitness.
- Although an upper level of safe exercise intensity has not been established, women who were regular exercisers before pregnancy and who have uncomplicated, healthy pregnancies should be able to engage in high-intensity exercise programs (e.g., jogging and aerobics) for less than 45 minutes with no adverse effects.
- The Clinical Practice Obstetrics Committee of Canada recommends that "all women without contraindications should be encouraged to participate in aerobic and strength-conditioning exercises as part of a healthy lifestyle during their pregnancy."
- Physicians recommend moderate exercise during pregnancy, including strength-training.
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- Aerobic exercise promotes cardiovascular health, while physical inactivity is associated with increased morbidity and mortality.
- Aerobic conditioning is a process by which one trains the heart and lungs to pump blood more efficiently, allowing more oxygen to get to muscles, organs, and the heart itself.
- Aerobic conditioning and cardiovascular fitness are determining factors in athletic performance in events with duration greater than two minutes.
- Training for these events is done predominantly through cardiovascular exercise like running, swimming, and aerobics.
- Exercise releases endorphins that reduce stress.
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- Exercise involves a series of sustained muscle contractions of either long or short duration depending on the nature of the physical activity.
- Muscle hypertrophy, or the increase in muscle mass due to exercise , particularly weight training, is a noticeable long-term effect of exercise.
- Increases in muscle mass are not the only long-term effect of exercise.
- Muscle specified
for high intensity anaerobic exercise will synthesise more glycolytic enzymes,
whereas muscle for long endurance aerobic exercise will develop more
capillaries and mitochondria.
- Differentiate between the short-term and long-term effects of exercise on muscles
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- Aerobic activity relies on the availability of oxygen for energy production, whereas anaerobic activity utilizes primarily glycolysis.
- Aerobic respiration, typical of long-distance running and other forms of exercise involving endurance, uses predominantly Type I fibers, which resist fatigue for long periods of time .
- In the case of a bout of weight lifting, aerobic energy production from Type I fibers would be insufficient to meet the energy demands of the muscles involved in the lifting exercise.
- In diabetics, both resistance and aerobic exercise protocols appear to be effective in reducing pre- and post-exercise blood glucose levels and HbA1c levels, but resistance exercise produced a more significant reduction in HbA1c level as compared to treadmill exercise.
- Running a marathon is emblematic of extended aerobic exercise that employs Type I (slow-twitch) muscles for extended endurance, and prioritizes aerobic metabolic pathways.
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- Creatine supplements may increase anaerobic exercise performance by augmenting phosphocreatine levels and ATP availability.
- Exercise resulting in eccentric contractions at high loading can cause muscle soreness, indicative of muscle tearing, and reduced or impaired muscle function.
- This is specifically caused by eccentric exercise altering muscle ultrastructure and sarcoplasmic reticulum functioning.
- Studies show that creatine supplementation has less positive effects for aerobic exercise, particularly endurance running.
- This is a reflection of the differential energy pools used for anaerobic versus aerobic respiration, specifically the prioritization of use of phosphocreatine as an ATP pool for Type II muscles, which are primarily used during anaerobic exercise.
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- Long-term muscle use requires the
delivery of oxygen and glucose to the muscle fiber to allow aerobic respiration
to occur, producing the ATP required for muscle contraction.
- In aerobic respiration, pyruvate produced by
glycolysis is converted into additional ATP molecules in the mitochondria via
the Krebs Cycle.
- With extensive exercise, the osmotically active molecules outside of the
muscle are lost through sweating.
- Muscle specified for high-intensity anaerobic exercise will synthesise more glycolytic enzymes, whereas muscle for long endurance aerobic exercise will develop more capillaries and mitochondria.
- Exercise throughout life can help reduce the impact of aging by maintaining a healthy oxygen supply to the muscle.
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- Although we often think of the elderly as feeble, weak, and hunched over, regular exercise can fight osteoporosis and maintain strength and flexibility as demonstrated by Johanna Quaas.
- A large decrease in estrogen levels in women appears to diminish the skeleton's responsiveness to exercise more than in men.
- In summary, gender differences in the acquisition and age-related loss in bone and muscle tissues may be important for developing gender-specific strategies for using exercise to reduce bone loss with aging.
- Simple aerobic exercises like walking, jogging, and running could provide an important role in maintaining and/or increasing bone density in women.
- Walking is an inexpensive, practical exercise associated with low injury rates and demonstrates high acceptability by elderly.
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- Aerobic and anaerobic exercise work to increase the mechanical efficiency of the heart.
- Exercise also has beneficial effects for reducing stress responses in the body due to increased endorphin production in the brain from exercise.
- In long-term exercise of appropriate intensity, the volume and strength of the heart are improved, which makes additional exercise easier.
- Exercise induced asthma is another common complication from too much exercise.
- It is most common in those that do more cardiac-oriented exercise.
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- The ATP required for slow-twitch fiber contraction is generated
through aerobic respiration (glycolysis and Krebs cycle), whereby 30 molecules
of ATP are produced from each glucose molecule in the presence of oxygen.
- While much
less efficient than aerobic respiration, it is ideal for rapid bursts of movement since it is not rate limited by need for oxygen.
- Lactate (lactic acid), a byproduct of anaerobic respiration, accumulates in the muscle tissue
reducing the pH (making it more acidic, and producing the stinging feeling in
muscles when exercising).
- Regardless, repeated exercise that prioritizes one type of muscle fiber use
over the other can lead to improvements in an individual’s ability to perform
that activity through alterations in the number and composition of fibers associated with
improvements in the respiratory and circulatory systems.
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- Blood flow to an active muscle changes depending on exercise intensity and contraction frequency and rate.
- For this reason, they receive approximately 20% of cardiac output at rest, which can increase up to a maximum of approximately 80% with exercise.
- Following repeated stimulus such as through exercise, the number of capillaries present in a muscle tissue can increase.
- This vascular recruitment increases the capillary surface area within a muscle, allowing for enhanced oxygen exchange with the muscle fibers, prolonging the period of aerobic respiration and thus muscle output, and facilitating a more rapid removal of inhibitory waster factors such as lactic acid, reducing fatigue.