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Nutrition 3701

 

 

LECTURE 20-29 October 2010

 

 

Physical activity

 

Aerobic

-definition

                -benefits

                -metabolism

 

Anaerobic

   -definition

                   -benefits

                   -metabolism

 

Interval training

                   -definition

                   -benefits

                   -metabolism

 

 

Aerobic

Aerobic-definition

 

Up to 70 percent maximal oxygen uptake (ml of oxygen/kg body weight/minute)

 

Large muscle continuous activities that comfortably raise the heart rate and promote endurance

 

 

Brisk walking

Jogging

Biking

Cross country skiing

 

 

 

                -benefits

All the aerobic activities  if done for a long period of time will:

 

expend considerable number of calories

 

reduce weight (body fat) assuming difference is not made up in calories

 

improve blood glucose levels

 

improve blood cardiovascular risk profiles

                increased HDLc

                decreased triglycerides (VLDL and chylomicrons)

                 decreased post-prandial lipemia

                                ie decreased chylomicrons

                decreased  cholesterol

                decreased LDL cholesterol

                decreased small dense LDL

               

perhaps reduce risk of cancer

 

reduce blood pressure

 

reduce platelet aggregation 

 

impact on osteoporosis

 

impact on rheumatoid arthritis

 

 

 

                -metabolism

                                protein                          4 kcal/gm

                                lipids                                9 kcal/gram

                                carbohydrate       4 kcal/gm

 

 

-expend considerable number of calories

 

- lipid and carbohydrate metabolism both during and post-exercise

 

-little if any lactate production relative to anaerobic exercise

 

-reduce weight (body fat) assuming difference is not made up in calories

 

-improve blood glucose levels

 

-improve blood cardiovascular risk profiles

                increased HDLc

                decreased triglycerides (VLDL and chylomicrons)

                 decreased post-prandial lipemia

                                ie decreased chylomicrons

                decreased  cholesterol

                decreased LDL cholesterol

                decreased small dense LDL

               

-perhaps reduce risk of cancer

 

-reduce blood pressure

 

-impact on osteoporosis

 

-impact on rheumatoid arthritis

 

 

 

 

 

Anaerobic-definition

 

                                More than 70 % VO2 max

 

                                Short term activities

 

                                                Running sprints

                                                Stair climbing

                                                Cycling sprints

                                                Hockey breakaways

                                                North American football sprints

 

                                                Large muscle groups involved  but short term bursts

                                               

                   -benefits

 

                                   higher caloric cost than aerobic exercise

 

expend considerable number of calories

 

reduce weight (body fat) assuming difference is not made up in calories

 

impact (?) on :

 

blood glucose levels

 

blood cardiovascular risk profiles

 

risk of cancer-no

 

blood pressure

 

osteoporosis

 

rheumatoid arthritis

 

 

 

                   -metabolism

 

                                    creatine phosphate and ATP followed by glucose breakdown

 

increased carbohydrate metabolism relative to endurance exercise

 

lactate production

               

considerable fatty acid oxidation follows anaerobic exercise

 

 

Interval training

                   -definition

type of exercise in which short periods of high intensity exercise are alternated with longer periods of low-intensity exercise

 

                   -benefits

accomplish greater volume of training in a limited work out time

 

expend considerable number of calories

 

reduce weight (body fat) assuming difference is not made up in calories

 

 

impact (?) on :

 

blood glucose levels

 

blood cardiovascular risk profiles

 

risk of cancer-no

 

blood pressure

 

osteoporosis

 

rheumatoid arthritis

 

 

 

                   -metabolism

                                   reduced lactate production relative to anaerobic

 

increased fatty acid oxidation during exercise relative to anaerobic