There are three components of exercise: resistance training, flexibility (actually, it’s more appropriate to call it “mobility,” but that’s a subject for another blog on another day) and cardiorespiratory training. Resistance-training exercises help improve both muscle strength, which can elevate resting metabolism (the number of calories burned while at rest), and functional performance in a variety of activities. Flexibility or mobility exercises can reduce muscle tension and improve joint range of motion, which are essential for enhancing overall movement efficiency. And finally, cardiorespiratory training improves the ability to both move oxygen and nutrients to working muscles and to remove metabolic waste, which allows muscles to continue to perform a particular activity. Every person starting a workout program will have a unique goal, but each goal requires a different level of focus on each of these components. Show A well-designed exercise program includes all three components. However, if a client wants to improve definition and/or physical function, for example, you would focus his or her program on strength training. Likewise, if a client’s goals are to improve mobility and movement efficiency, you would focus on flexibility. And if your client is participating in a race or wants to lose weight, you would emphasize cardiorespiratory training. Cardiorespiratory training can enhance the body’s ability to metabolize fats and carbohydrates into fuel, both with and without oxygen. While cardio training is most often associated with fat loss, it is also the best way to improve aerobic capacity, which is the ability to use oxygen to fuel exercise activity. During low- to moderate-intensity exercise, muscles rely on energy from a combination of oxygen and the substrates of carbohydrates (in the form of glycogen), and fats (called free fatty acids). The more oxygen that can be consumed, the more physical work an individual will be able to do. And, because the body burns about 5 calories of energy to consume 1 liter of oxygen, increasing aerobic capacity can help the body become more efficient at using oxygen. This, in turn, helps burn calories, which an important component of weight loss. Regardless of what your clients’ fitness goals may be, improving aerobic capacity can help move them closer to reaching them. For strength-related goals, enhancing aerobic capacity can improve blood, oxygen and nutrient flow to working muscles and help with recovery between sets of resistance-training exercises. Improving the flow of blood to muscles can also help improve flexibility. For weight-loss or endurance-training goals, improving aerobic capacity is essential for achieving them. Here are eight things to consider when structuring your clients’ programs to maximize the benefits of enhanced aerobic capacity:
Understanding how to apply the four phases of the Cardiorespiratory component of the ACE Integrated Fitness Training® (ACE IFT®) Model can help you identify the most effective way to design a client’s exercise program to achieve his or her cardiorespiratory-based goals and improve overall aerobic capacity. Become an expert in creating programs for post-rehabilitative clients recovering from cardiovascular, pulmonary, metabolic and musculoskeletal conditions; identifying postural imbalances; and implementing programs that can prevent and manage disease with ACE’s Medical Exercise Specialist Certification. What do you call the ability to perform activities that need increased oxygen for a period of time?• Cardiorespiratory endurance: The ability of the heart, lungs, and blood vessels to use. and send fuel and oxygen to the body's tissues during long periods of moderate-to- vigorous activity.
What type of activity requires oxygen?Aerobic exercises
People refer to these exercises as aerobic because they require oxygen to generate energy. Aerobic exercises increase a person's heart rate and breathing rate to supply more oxygen to the body's muscles. Examples of aerobic exercise include: brisk walking.
Why oxygen requirements increase during exercise?When you exercise and your muscles work harder, your body uses more oxygen and produces more carbon dioxide. To cope with this extra demand, your breathing has to increase from about 15 times a minute (12 litres of air) when you are resting, up to about 40–60 times a minute (100 litres of air) during exercise.
Which type of exercise requires oxygen and usually lasts over a long period of time?Aerobic means 'with air' and refers to the body producing energy with the use of oxygen. This typically involves any exercise that lasts longer than two minutes in duration. Continuous 'steady state' exercise is performed aerobically.
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