Which of the following is a known benefit of cardiorespiratory training Issa?

The Borg Rating of Perceived Exertion (RPE) is a way of measuring physical activity intensity level. Perceived exertion is how hard you feel like your body is working. It is based on the physical sensations a person experiences during physical activity, including increased heart rate, increased respiration or breathing rate, increased sweating, and muscle fatigue. Although this is a subjective measure, your exertion rating based on a 6 to 20 rating scale, may provide a fairly good estimate of your actual heart rate during physical activity* (Borg, 1998).

As you exercise you can rate your perceived exertion using several anchors. These include a rating of 6 perceiving “no exertion at all” to 20 perceiving a “maximal exertion” of effort. Practitioners generally agree that perceived exertion ratings between 12 to 14 on the Borg Scale suggests that physical activity is being performed at a moderate level of intensity. During activity, use the Borg Scale to assign numbers to how you feel (see instructions below). Self-monitoring how hard your body is working can help you adjust the intensity of the activity by speeding up or slowing down your movements.

Through experience of monitoring how your body feels, it will become easier to know when to adjust your intensity. For example, a walker who wants to engage in moderate-intensity activity would aim for a Borg Scale level of “somewhat hard” (12-14). If he describes his muscle fatigue and breathing as “very light” (9 on the Borg Scale), he would want to increase his intensity. On the other hand, if he felt his exertion was “extremely hard” (19 on the Borg Scale), he would need to slow down his movements to achieve the moderate-intensity range.

*A high correlation exists between a person’s perceived exertion rating times 10 and the actual heart rate during physical activity; so a person’s exertion rating may provide a fairly good estimate of the actual heart rate during activity (Borg, 1998). For example, if a person’s rating of perceived exertion (RPE) is 12, then 12 x 10 = 120; so the heart rate should be approximately 120 beats per minute. Note that this calculation is only an approximation of heart rate, and the actual heart rate can vary quite a bit depending on age and physical condition. The Borg Rating of Perceived Exertion is also the preferred method to assess intensity among those individuals who take medications that affect heart rate or pulse.

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The best trainers can educate their clients as well as help them achieve their goals.

When your clients who love to lift weights and do intense HIIT workouts don't want to jog or spending 30 minutes on the stair climber, how do you explain your reasoning?

Aerobic workouts are important for overall fitness, even for non-endurance athletes. They improve cardiovascular fitness, increase the time to fatigue, burn fat, and promote recovery in muscle tissue.

Help your resistant clients understand these benefits on a deeper level so they are more motivated to fit in essential, aerobic workouts.

What Do the Mitochondria Actually Do?

Most people at least remember from high school or college biology that the mitochondria are the "powerhouses of the cell." In other words, they produce energy, and cells in muscle tissue are loaded with them.

Aerobic training helps mitochondria make energy more efficiently. Through a series of adaptations exercise improves the speed and efficiency of these processes:

• Glycolysis. During the process of glycolysis enzymes in the mitochondria break down glucose molecules, changing them into compounds called pyruvates. This reaction does not require oxygen and produces two molecules of ATP, the body's energy currency.

• The Krebs cycle. Pyruvates then move on to the Krebs cycle, a series of reactions again catalyzed by enzymes. The end of the cycle results in two more molecules of ATP.

• The electron transport chain. The other molecules produced in the Krebs cycle move to the electron transport chain, another series of chemical reactions resulting in a whopping 28 molecules of ATP.

All together the mitochondria produce 32 ATP molecules for energy with just one cycle of reactions. While the first step is anaerobic, most of the process requires oxygen.

So, the more oxygen that gets to muscle cells, and the more quickly this happens, the faster and more efficiently the mitochondria can produce energy.

Aerobic Mitochondrial Adaptations

There seem to be multiple ways in which the mitochondria adapt in response to aerobic exercise, all of which ultimately lead to greater fitness:

• Aerobic exercise uses oxygen, which directly relates to how the mitochondria function. The more oxygen you pump to your muscle cells and their mitochondria through aerobic workouts, the faster and better they work to produce energy.

• There is also an increase in mitochondrial enzymes. These proteins that are necessary for the metabolic reactions in the mitochondria seem to be increased when the body undergoes aerobic exercise.[1]

• The overall density of mitochondria in muscle tissue increases in response to aerobic workouts. More mitochondria means greater use of oxygen to produce more ATP and energy.

• Aerobic exercise also leads to an increase in myoglobin in muscle tissue. This is a protein that stores oxygen and transports it into cells so that mitochondria can use it to make more ATP molecules.

• Working out aerobically has been shown to trigger angiogenesis, the growth of new blood vessels. Blood vessels transport blood and oxygen to muscles, and with more of them the mitochondria can get and use oxygen more quickly and efficiently.

Could Mitochondrial Adaptations Help You Live Longer?

There is also some research that suggests aging in humans is related to mitochondrial changes. Aging is a complicated process that is not fully understood, and there are many factors that are involved, but studies show that damage to mitochondrial DNA, reduced ability to produce ATP, and resulting muscle weakness could be important culprits.

This same research suggests that aerobic exercise can counteract aging because it increases mitochondrial density and activity in muscle tissue. As we age we tend to be less physically active, and this may contribute to the aging process. By purposely engaging in aerobic exercise, older adults may be able to slow some aspects of aging.

Mitochondrial changes triggered by aerobic exercise are at the root of why this kind of workout is so important to overall fitness and well-being. Help your clients feel more empowered to embrace the long, slow jog or swim by educating them. When they understand what happens during aerobic workouts, they will be more willing to do them. Check out our comprehensive Fitness Trainer program.

Share this houndout with your clients by clicking HERE.

• Lundby, C., Jacobs, R.A. (2016). Adaptations of Skeletal Muscle Mitochondria to Exercise Training. Experimental Physiology, 101 (1), 17-22

• Margolis, L.M., Pasiakos, S.M. (2013). Optimizing Intramuscular Adaptations to Aerobic Exercise: Effects of Carbohydrate Restriction and Protein Supplementation on Mitochondrial Biogenesis. Advanced Nutrition, 4 (6), 657-664

• Eluamai, A., Brooks, K. (2013) Effect of Aerobic Exercise on Mitochondrial DNA and Aging. Journal of Exercise Science & Fitness. 11 (1) 1-5

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