Aerobic and

Anaerobic Exercise
 Aerobic Exercise
 The word aerobic literally means "with oxygen" or "in the presence of
oxygen." Aerobic activity trains the heart, lungs and cardiovascular
system to process and deliver oxygen more quickly and efficiently to
every part of the body. As the heart muscle becomes stronger and more
efficient, a larger amount of blood can be pumped with each
heartbeat. As a result, a fit individual can work longer, more vigorously
and achieve a quicker recovery at the end of the aerobic session.
 Purpose of aerobic activity to fully appreciate the value of an aerobic
conditioning program, one should understand what happens to your
body during an aerobic workout and the importance and benefits of the
workout. The external effects are generally the components of physical
fitness: flexibility, muscular, strength, and endurance, cardio-respiratory
endurance and body composition. These areas will show improvement
with regular participation and a nutritional diet. But what are the internal
effects from aerobic exercise that are not visibly apparent?
 1) Heart- During an aerobic workout, both the rate at which the heart
beats (heart rate) and the amount of blood the heart pumps per beat
(stroke volume) increases. Basically an improvement in the cardiac output
occurs due to a continuous exercise regimen. The cardiac output is the
product of the heart rate times the stroke volume.

 2) Lungs- During aerobic exercise the body demands more oxygen, so the
lungs must deliver more oxygen to the working muscles through the blood.
As the depth of breathing increases, exchange of oxygen and carbon
dioxide between the lungs and the blood occurs more rapidly and
efficiently. Regular exercise increases the lungs capacity to deliver oxygen.

 3) Metabolism- Metabolism is the body’s process of converting food into

energy through numerous chemical reactions. During an aerobic workout;
as the muscles’ need for oxygen increases, more energy is expended,
which increases the metabolic rate. Increased metabolic rate allows the
body to use more energy, or calories, during aerobic activity, and even at
rest.
 4) Blood Transport- With aerobic training, blood volume and hemoglobin increase,
facilitating the delivery of oxygen. The exercising muscles’ ability to extract and
use oxygen from the blood improves with regular aerobic exercise. Finally, the
amount of breathing needed to perform aerobic exercise decreases, and blood
transport increases. These benefits continue during rest and everyday living.

NOTE: Cramps may occur if you are not dressed appropriately, you are
dehydrated, not properly warmed up, or calcium or potassium deficient.

 5). It is better to exercise before a meal than right after a meal. Allow at least 1/2
to an hour between eating and the exercise program.

 6). Allow sufficient time (5-10 minutes) to “cool down” after exercise before taking
a hot shower. This may be accomplished by slow walking at the temperature at
which the exercise was performed.

 7). Ideally, exercise should be done in the temperature range of 40 to 85 F., with
humidity less than 60%. Rubber or plastic suits are not recommended.
Aerobic Exercise:
 Utilizes large amounts of oxygen (O2) in working muscles.
 (O2) transport (or delivery) is improved.
 Movement is rhythmic, continuous and sustained.
 Long duration, low to moderate intensity.
 Adaptations occur:
 a. In the cardiovascular system because of (O2)
demands
 b. In the muscular system because of (O2) demands
Class format for Aerobics Class
 The following is a suggested format for an aerobics workout class. A detail
description of each area is also provided.
 WARM-UP – The warm-up exercises should begin slowly; gradually increase
the intensity until a moderate pace is reached. Perform rhythmic
movements that flow from one movement to the next. Remember that the
warm-up must do just that - warm the students up and prepare them for the
next segment.
 STRECH – Stretching techniques should involve a long sustained static stretch
rather than a ballistic bouncing stretch. Muscles have a stretch flex – when
you bounce, the reflex causes the muscles to react by tightening. When you
are stretching, got to the point of mild tension, relax and hold for 10 to 309
seconds. Stretch all the muscles involved in the workout activity.
 PRE-AEROBIC WORKOUT – The pre-aerobic workout phase is very similar to a
low impact routine. This is called utilizing the rehearsal effect. The pre-
aerobic, low impact workout, offers the opportunity to rehearse moves that
may be encountered in the aerobic workout. The pacing should be low to
moderate.
 AEROBIC WORKOUT – The aerobic workout routines are the
main challenge and excitement of the aerobic class. The
routines are performed to improve cardiorespiratory fitness.
Generally 20 minutes or longer in length.
 HEART RATE CHECK – This creates the opportunity to monitor the
student’s heart rate to observe whether they are receiving the
training effect. We use a 10second pulse count.
 COOL-DOWN – The cool-down prepares the body for rest, just
as the warm-up prepares the body for action. The cool-down is
a relaxing combination of exercises and movements,
preformed at a lower intensity, which allows the body to
gradually return to its pre-activity state.
 FLOOR EXERCISES – Also called “body toning”, this phase is
devoted to specific muscle groups. Specific exercises to work
certain muscle groups (arms, abdomen, and etc.) should be
blended into this workout.
ANAEROBIC EXERCISE
 Is short-lasting, high-intensity activity, where your body's demand for oxygen
exceeds the oxygen supply available. Anaerobic exercise relies on energy
sources that are stored in the muscles and, unlike aerobic exercise, is not
dependent on oxygen from (breathing) the air. Example- Weight Training.
 Anaerobic exercise is performed in the form of high-intensity interval training
(HIIT), where you rotate high-intensity intervals with recovery intervals.

 This means you’ll be increasing muscle mass, which will in turn speed up your
metabolism as muscle burns more calories than fat.

 You’ll experience the after burn effect, scientific name of which is excess post-
exercise oxygen consumption (EPOC). EPOC is the amount of oxygen required
to return the body to its resting state. HIIT sessions stimulate a higher
EPOC because you consume more oxygen during them, which creates a larger
deficit to replace post-workout. This means you’ll continue to burn calories
(even while sleeping) after your HIIT session is over.
ANAEROBIC
 – without oxygen – the intensity is so high that oxygen is not
utilized to produce energy for short periods of time. Uses
glycogen as energy source. Examples: 100, 200, 400 meters in
track and field, 100 meters in swimming, gymnastic routines,
weight training. Anaerobic threshold – point at which person
shifts from aerobic to anaerobic metabolism. The energy
source changes from fat to glycogen.
 Anaerobic Exercise:
 Oxygen needs of working muscle are not being met.
 Short term/high intensity
 Speed/power/force (rather than rhythmic, continuous, sustained).
 Adaptation occur: a. Changes in the muscular system b. Term or
immediate energy transfer systems
Isotonic Exercise
 The word isotonic is from the Greek and roughly translates to equal or same tone. According
to a medicine.net article, the muscle maintains equal tone while shortening during isotonic
exercise. That means your muscles maintain the same tension throughout the exercise.
Examples of isotonic exercise include squats, stair climbing, bicep curls and push-ups.
 Isotonic Exercises, which are characterized by the movements of joints and extremities as the
muscles contract and relax. Common forms of isotonic exercise equipment are free weights,
barbells, dumbbells and various machines such as the Universal gym.
Isotonic exercises are probably the most popular means of developing muscular
strength & endurance.

Benefits of isotonic exercise

 Supports quality of life by building range of motion muscles that help with activities of daily living.
 Little or no special equipment is required.
 Strengthens muscles.
 Improves bone density and reduces risk of osteoporosis.
 Boosts cardiovascular health
Isometric Exercise
 Writing for the Mayo Clinic, Dr. Edward Laskowski defines isometric exercise as contractions
of a particular muscle or group of muscles. Unlike with isotonic exercises, isometric exercises
do not move muscles through a range. Instead, the muscles are stable, done in one position
so that there is tension but no change in length. Isometric exercise is also known as static
strength training. Examples include the plank and side bridge as well as the wall sit and
many yoga poses such as chair and tree poses. Notice that these are all exercises that
involve holding a position rather than moving as is the case with isotonic exercise.
 Isometric Exercises. A muscle contracts isometrically when it exerts force against an
immovable resistance. For example, stand in a doorway and place the palms of your hands
at shoulder height against the frame. Push it with all your might and feel the tension
develops in your muscles.

Benefits of isometric exercise

 Requires little time – you can benefit in as little as 10 to 30 seconds performed regularly.
 Has a rehabilitative effect on muscles.
 Improves joint flexibility.
 May help lower blood pressure
 Look for fun ways to incorporate both isometric and isotonic exercises in your regular exercise
routine. You will realize benefits in terms of range of motion as well as muscle strength. These will
add up to health benefits as well as improved quality of life.
Low Impact Aerobic Dance
Where one foot is always in contact with the floor in an effort to reduce the
amount of impact shock lower energy movements with no jumping.
 Aerobic Steps
1. March – lift your knee high as to walk with each other foot stepping on
each beat of the music. One foot remains in contact with the floor at all
times.
2. Touch step or step point – touch or point right foot to the side front or rear,
and then bring it back to the center, placing the weight on your weight on
your right foot as to place it next to your left foot. Do the movement with
left foot.
3. Step touch or Side step – step tour right foot to the right, then tap your left
foot alongside of your right foot. Reverse the movement with step left foot,
also be done to the front or back.
4. Double side step – repeat step top twice to your right or left foot
5. Walk forward – step right and left foot four (4) counts moving forward
and step foot backward going back in place in four (4) counts.
6. Mambo – the right foot step forward, the left foot step on the spot ,
the right step back. The left foot step on the spot. Repeat with the left
foot.
7. Cha-Cha – Step on your right foot forward, step left backward, 3
steps quickly in the back of your feet(R,L,R)
8. V – step – step right foot diagonally forward and left foot diagonally
left,. Step back on the same angle with your right foot and then step
back at the same angle with your left foot.
9. Grapevine – step right foot at the right, cross the left foot backward,
step the right foot, tap the left foot along the side of left foot.
10. Lunge – your hips turn to face the left wall as your right toe tap to the
right wall on count 1. Your feet and hips come together on count 2
and reverse with the left foot.
11. Knee lift – Lift your knee, knee should be hip level; you can point
your toe or flex.
12. Double knee lift – lift your knee twice.
13. Leg curl – feet apart, bend knees backward, heel touching the
buttocks, knee should be perpendicular to your thigh.
14. Heel press – heel touching the floor – flexes your foot.
High Impact Aerobic Dance
1. Hop – one or both feet lift only one half to two inches off the floor.
2. Jack – jump up, pushing both feet out and land on count 1, then
jump again bringing both feet out and land on count 2.
3. Jog – lift your right foot off the floor as you lift right knee in front of your
body. As you bring your body right foot back to the floor, roll through
your foot with a toe – ball – heel action every time.
4. Pump – both feet leave the floor and both feet land together single
count – moving forward and backward.
5. Cross over knee lift – lift right knees, cross over left leg.
6. Repeaters knee lift – lifting the knee three (3) times.
MONITORING HEART RATE
 As a student of aerobic exercise you should know how to monitor
your heart rate. This means that you should know how to take your
pulse beats and learn how the rate increases and decreases as you
go through your exercise routine.

 1. Resting Heart Rate (RHR). This is the number of pulse beats at rest.
The best time to take the RHR is upon waking up in the morning. The
average RHR is 75 beats for boys and 80 beats for girls per
minute.

 2. Working Heart Rate (WHR)/ Exercising Heart Rate (HER)/ Target

Heart Rate (THR). This is the 60-80 percent of your hearts maximum
capacity (after deducting age) while exercising.
DETERMINING YOUR TARGET ZONE HEART RATE
Maximal Heart Rate (MHR) MHR Calculations for 20 –Year Old
Maximal Heart Rate (MHR)= 220 bpm* - age MHR =220 bpm -20 = 200 bpm
Threshold target HR/lower limit of target zone= Threshold HR/ lower limit of target zone = 200
MHR bpm x 60% bpm x 60% = 120 bpm
Upper Limit of target zone=MHR bpm x 90% Upper limit of target zone = 200 bpm x 90% =
180 bpm

* bpm = beats per minute Target zone = 120 – 180 bpm

 The maximum heart rate is estimated to be 220 beats per minute (bpm).
Maximal heart rate is related to age. As individuals get older, the maximum
heart rate decreases. Thus, for any given age of the individual, maximal
heart rate can be estimated by taking the maximum heart rate, which is 220
bpm, and subtracting the individuals age. The threshold of training would be
60% of the maximal heart rate. The lower and upper limits of the target heart
rate zone are between 60% and 90% of the maximal heart rate. Those who
are beginning an exercise program who possess an extremely low level of
fitness, or who have limitations can benefit from starting at a lower level of
intensity, such as 50% of their maximal heart rate.

 3. Recovery Rate (RR) This is the number of pulse beats taken five to ten
minutes after a workout or after walking or stretching in the gradual cool-
down. The heart beats should go back to normal or slightly above the resting
heart rate.

 When working out, feel yourself and respond accordingly. Be sure to do your
warm-up activities before and cool-down stretches after the workout.
Record your RHR, WRR and RR each time you exercise. In this way, you can
monitor your heart rate properly. The lower your RHR becomes, the better
your cardio-respiratory endurance will be.
THANK YOU

Prepared by: REY ZEAZAR P. VALDEZ