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