Aerobic exercise heart

During aerobic exercise when the primary muscle fibres being utilized are Type I, FFA are used even in the presence of adequate glucose. Generally during activities of intensity between 60 and 75% max heart rate the primary muscles used are Type I. As intensity increases (to 75-85%), Type Ila come into play more and more and they utilize glucose as their source of energy these... 

Exercise of this type develops the cardiorespiratory system, which delivers oxygen to every cell of your body and carries away waste. Aerobic exercise must elevate your heart rate to a target zone and maintain it for 30 minutes five times a week to be effective. 

A well-rounded exercise program addresses three separate physical needs. Aerobic exercise develops the legs, heart, body composition, and stamina. Strength exercise develops the arms, upper and lower torso, and improves body appearance. 

As discussed above, aerobic exercise produces numerous physiologic and metabolic changes in the body. Many of these changes are believed to be beneficial for prevention of heart disease. The effects on cardiopulmonary function were mentioned earlier and are clearly beneficial, as are the changes in body composition described in Chapter 9. Further, aerobic exercise appears to have positive effects on blood oholesterol and other lipids. These effects of exercise on the metabolism of lipids and the important transport particles called lipoproteins are discussed in Chapter 5. 

These data suggest that the optimal regimen for reducing body fat is a combination of diet restriction and aerobic exercise. The components of an exercise program are defined by the parameters intensity, duration, and frequency. Intensity refers to the vigor of the activity and can be defined by heart rate. Duration describes the length of the workout, and frequency indicates the... 

The exercise program should entail three or four sessions of aerobic exercise per week with each session lasting 30-40 minutes. The desired intensity of these activities can be best gauged by heart rate, which should be in a range of 130-150 beats per minute. This program is designed to reduce body fat and maintain muscle mass. Use of the exercise alone will serve to maintain body composition and prevent the age-related increases in body fat frequently observed in adults. 

Moderate aerobic exercise to improve cardiovascular conditioning is beneficial to maintain a slower heart rate, improve cardiac reserve, and maintain skeletal muscle function. Isometric exercise should be avoided. ... 

Otto Shape, a 26-year-old medical student, has faithfully followed his diet and aerobic exercise program of daily tennis and jogging (see Chapter 19). He has lost a total of 33 lb and is just 23 lb from his college weight of 154 lb. His exercise capacity has markedly improved he can run for a longer time at a faster pace before noting shortness of breath or palpitations of his heart. Even his test scores in his medical school classes have improved. 

Exercise your heart and lungs (with pulse-elevating aerobic exercise) three or four times each week. 

Many compensatory reactions allow the body to adapt to minor stresses, such as mild aerobic exercise, so that homeostasis (equilibrium) can be maintained. For example, the increased energy demands of aerobic exercise stimulate an increase in heart rate, respiration, blood flow, and many other cardiovascular and metabolic reactions that allow the body to maintain homeostasis. As the intensity of exercise increases it becomes more difficult for compensatory mechanisms to maintain homeostasis. After exceeding about 80% of an untrained person s maximal exercise capacity homeostasis can no longer be maintained for more than a few minutes before exhaustion results. 

Deley G, Kervio G, Verges B, et al. Comparison of low-frequency electrical myostimulation and conventional aerobic exercise training in patients with chronic heart failure. Eur J Cardiovasc Prev Rehabil 2005 12 226-233. 

It is not physiologically possible to exercise all skeletal muscles in the body maximally and aerobically at the same time because the output of blood by the heart is not sufficient to transport enough oxygen to all the muscles (i.e. cardiac output is limiting). 

Vallebona A, Gigli G, Orlandi S, Reggiardo G. Heart rate response to graded exercise correlates with aerobic and ventilatory capacity in patients with heart failure. Clin. Cardiol. 2005 28 25-9. 

Copper and Zinc in Aerobic Metabolism. Cytochrome oxidase, the terminal oxidase in the electron transport chain contains an atom of copper. On this enzyme the protons and electrons generated during oxidative metabolism combine with elemental oxygen to form water. During copper deficiency the tissue concentration of cytochrome oxidase is reduced. While the effects of lower cytochrome oxidase activity on exercise has not been described, it is likely that aerobic energy metabolism will be diminished. This effect of copper deficiency was first described in animals with myelin aplasls — the degeneration myelin (86). The oxidative process of phospholipid synthesis, a primary component of myelin, was depressed. Liver mitochondria had impaired respiratory activity (87). Cytochrome oxidase activity was also depressed in brain, heart and liver. 

Researchers at the Aerobics Institute in Dallas, Texas, wanted to know just how fit people had to be to prevent degenerative diseases, including heart disease. Dr. Steven Blair and his associates studied thousands of men and women, putting them into one of five categories of fitness and regular activity. He expected to see a linear increase in health, a bigger payoff, with every increment of exercise. The results were amazing. 

The exercise must be aerobic. In other words, it must not be so intense that breathing is difficult. An aerobic workout can also be achieved by monitoring breathing or heart rate. Breathing should not be labored. The exercise should not cause the heart rate to exceed 80% of the age-adjusted maximum heart rate. For a 20-year-old the maximum heart rate during exercise should not exceed 160 (i.e., 80% of 200, the maximum heart rate). 

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