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 What resources are available to people interested in aerobics?

Aerobic exercise facts

 Aerobic exercise is sometimes known as "cardio" -- exercise that requires

pumping of oxygenated blood by the heart to deliver oxygen to working muscles.
 Aerobic exercise stimulates the heart rate and breathing rate to increase in a way
that can be sustained for the exercise session. In contrast, anaerobic ("without
oxygen") exercise is activity that causes you to be quickly out of breath, like
sprinting or lifting a heavy weight.
 Examples of aerobic exercises include cardio machines,
spinning, running, swimming, walking, hiking, aerobics classes, dancing, cross
country skiing, and kickboxing. There are many other types.
 Aerobic exercises can become anaerobic exercises if performed at a level of
intensity that is too high.
 Aerobic exercise not only improves fitness; it also has known benefits for both
physical and emotional health.
 Aerobic exercise can help prevent or reduce the chance of developing
some cancers, diabetes, depression, cardiovascular disease, and osteoporosis.
 An aerobic exercise plan should be simple, practical, and realistic. Specific
equipment (such as cardio machines) may be used but is not necessary for
successful aerobic exercise.

What is aerobic exercise?

 Share Your Story

Imagine that you're exercising. You're working up a sweat, you're breathing hard, your

heart is thumping, blood is coursing through your vessels to deliver oxygen to the
muscles to keep you moving, and you sustain the activity for more than just a few

minutes. That's aerobic exercise (also known as "cardio" in gym lingo), which is any

activity that you can sustain for more than just a few minutes while your heart, lungs,

and muscles work overtime. In this article, I'll discuss the mechanisms of aerobic

exercise: oxygen transport and consumption, the role of the heart and the muscles, the

proven benefits of aerobic exercise, how much you need to do to reap the benefits, and


The beginning

It all starts with breathing. The average healthy adult inhales and exhales about 7 to 8

liters of air per minute. Once you fill your lungs, the oxygen in the air (air contains

approximately 20% oxygen) is filtered through small branches of tubes

(called bronchioles) until it reaches the alveoli. The alveoli are microscopic sacs where

oxygen diffuses (enters) into the blood. From there, it's a beeline direct to the heart.

Getting to the heart of it

The heart has four chambers that fill with blood and pump blood (two atria and two

ventricles) and some very active coronary arteries. Because of all this action, the heart

needs a fresh supply of oxygen, and as you just learned, the lungs provide it. Once the

heart uses what it needs, it pumps the blood, the oxygen, and other nutrients out
through the large left ventricle and through the circulatory system to all the organs,

muscles, and tissues that need it.

A whole lot of pumping going on

Your heart beats approximately 60-80 times per minute at rest, 100,000 times a day,

more than 30 million times per year, and about 2.5 billion times in a 70-year lifetime!

Every beat of your heart sends a volume of blood (called stroke volume -- more about

that later), along with oxygen and many other life-sustaining nutrients, circulating

through your body. The average healthy adult heart pumps about 5 liters of blood per


Oxygen consumption and muscles

All that oxygen being pumped by the blood is important. You may be familiar with the term "oxygen

consumption." In science, it's labeled VO2, or volume of oxygen consumed. It's the amount of oxygen the

muscles extract, or consume from the blood, and it's expressed as ml/kg/minute (milliliters per kilogram of

body weight). Muscles are like engines that run on fuel (just like an automobile that runs on fuel); only our

muscles use fat and carbohydrates instead of gasoline. Oxygen is a key player because, once inside the

muscle, it's used to burn fat and carbohydrate for fuel to keep our engines running. The more efficient our

muscles are at consuming oxygen, the more fuel we can burn, the more fit we are, and the longer we can


ATP-PC System

 The body needs a continuous supply of ATP for energy -- whether the energy is needed for
lifting weights, walking, thinking or even texting. It’s also the unit of energy that fuels
metabolism, or the biochemical reactions that support and maintain life. For short and intense
movement lasting less than 10 seconds, the body mainly uses the ATP-PC, or creatine
phosphate system. This system is anaerobic, which means it does not use oxygen. The ATP-
PC system utilizes the relatively small amount of ATP already stored in the muscle for this
immediate energy source. When the body’s supply of ATP is depleted, which occurs in a
matter of seconds, additional ATP is formed from the breakdown of phosphocreatine (PC) --
an energy compound found in muscle.

Four Types of Eating

Eating your way to healthier you can be achieved when your eating is categorized.
Categorizing eating helps to evaluate and understand when you are eating for reasons
other than to provide your body nourishment.
You might have noticed that there are times when you eat to fuel your body and other
times it is because you want to eat for the purpose of enjoyment. Once you categorize
the types of eating, you can manage and decide how much you want to eat for each
category to maintain a healthy lifestyle.
There are 4 type of eating.
1) Fuel eating
When we engage in fuel eating we know that we are eating to provide nutrition to our
bodies. Fuel foods are nutrient dense and include foods like fruits, vegetables, lean
meats, complex carbohydrates and healthy fats.
Fuel eating should occur 90% of the time.
2) Joy Eating
This is when you eat food simply because it tastes good. It just tastes good in your
mouth. The secret to joy eating is that you must enjoy it.
Examples include cup cakes, cookies, candy and anything else that tastes delightful but
provide little or no nourishment for our bodies. Chocolate cupcakes from A Piece of
Cake are my joy food.
Eating for joy 10% of the time is a healthy balance.
3) Fog Eating
This is when you eat and are not conscious of it. It could be eating a bag of chips while
watching our favorite program on television and not realizing how much until the bag of
chips is empty. It is eating when you are not hungry or eating when you are distracted.
You should NEVER fog eat if you can recognize it.
4) Storm Eating
This is eating when you are not hungry, however you realize it but feel that you can’t
stop even though you may want to. This is similar to binge eating.
Storm eating can happen when you have been on a diet and deprived yourself of a
particular food. Storm eating can also happen when you feel a great sense of emotion
and feel out of control.
After a storm eat it is important to wait until your hungry and eat your fuel food again.
Categorizing your eating helps to understand when you are eating for reasons other
than nourishment and gives you a guideline on what you need to do to lose weight or
maintain a healthy lifestyle. Always remember whenever you eat it will fall into one of
these four categories.
So tell me what do you eat when you are joy eating? Do you joy eat 10% of the time? I
would love to hear your comments on the different types of eating.

Physical Activity Reduces Stress
Stress is an inevitable part of life. Seven out of ten adults in the United States say they
experience stress or anxiety daily, and most say it interferes at least moderately with their lives,

according to the most recent ADAA survey on stress and anxiety disorders. When the American
Psychological Association surveyed people in 2008, more people reported physical and

emotional symptoms due to stress than they did in 2007, and nearly half reported that their stress
has increased in the past year.

It’s impossible to eliminate, but you can learn to manage stress, and most people usually do.

According to a recent ADAA online poll, some 14 percent of people make use of regular
exercise to cope with stress. Others reported talking to friends or family (18 percent); sleeping

(17 percent); watching movies or TV (14 percent), as well as eating (14 percent) and listening to
music (13 percent).

While all of these are well-known coping techniques, exercise may be the one most

recommended by health care professionals. And among ADAA poll takers who exercise, a
healthy percentage is already on the right track: Walking (29 percent), running (20 percent), and

yoga (11 percent) are their preferred strategies.

Exercising Body and Mind

The physical benefits of exercise—improving physical condition and fighting disease—have

long been established, and physicians always encourage staying physically active. Exercise is
also considered vital for maintaining mental fitness, and it can reduce stress. Studies show that it

is very effective at reducing fatigue, improving alertness and concentration, and at enhancing
overall cognitive function. This can be especially helpful when stress has depleted your energy

or ability to concentrate.
When stress affects the brain, with its many nerve connections, the rest of the body feels the

impact as well. So it stands to reason that if your body feels better, so does your mind. Exercise
and other physical activity produce endorphins—chemicals in the brain that act as natural

painkillers—and also improve the ability to sleep, which in turn reduces stress. Meditation,
acupuncture, massage therapy, even breathing deeply can cause your body to produce

endorphins. And conventional wisdom holds that a workout of low to moderate intensity makes
you feel energized and healthy.

Scientists have found that regular participation in aerobic exercise has been shown to decrease
overall levels of tension, elevate and stabilize mood, improve sleep, and improve self-esteem.

Even five minutes of aerobic exercise can stimulate anti-anxiety effects.


Deo Pilarta
Elijah Edward