Balance tends to deteriorate with age, which can result in falls and fractures. In addition to working on flexibility, older adults should include balance exercises in their regular routine. Stretching not only improves your range of motion, it also promotes better posture, and helps you perform activities that can require greater flexibility, such as chores around the house. Yoga, tai chi, Pilates, and stretching exercises work to improve this element of fitness. Flexibilityįlexibility is the range of motion available to your joints. Strength training can also help you to maintain muscle mass during a weight-loss program. If strength training is performed at least twice a week, it can help to improve muscle strength and to increase bone strength. You can also use your own body weight and do push-ups, leg squats, abdominal crunches, and other exercises to build your muscles. Homemade weights, such as plastic bottles filled with sand, can work just as well. However, you do not need to pay for a gym membership or expensive equipment to strengthen your muscles. Strength training involves the use of resistance machines, resistance bands, free weights, or other tools. The support that your muscles provide allows you to work, play, and live more efficiently. Building muscle mass is not just crucial for athletes and bodybuilders-building muscle strength and endurance is important for children, seniors, and everyone in between. This type of high intensity training is used to build muscle strength by short, high intensity activities. Anaerobic exercise consists of short duration, high intensity movements that rely on immediately available energy sources and require little or no oxygen during the activity. Muscle strength is developed and maintained by weight or resistance training that often is called anaerobic exercise. įigure 16.1 VO 2 Max Test Image by Cosmed / CC BY-SA 3.0 Muscle Strength VO 2 max can increase over time with training. The higher the number, the more oxygen you can consume, and the faster or longer you can walk, run, bike, or swim, among other aerobic activities. This value of oxygen consumption is referred to as VO 2 max, ‘V’ meaning volume, and ‘max’ meaning the maximum amount of oxygen (O2) an individual is capable of utilizing. At some point, the amount of oxygen consumed no longer increases despite an increase in exercise intensity. A test subject usually walks or runs on a treadmill or rides a stationary bicycle while the volume and oxygen content of exhaled air is measured to determine oxygen consumption as exercise intensity increases. VO 2 max is your maximal oxygen uptake, and the VO 2 max test measures the amount of oxygen (in relation to body weight) that you can use per minute. Aerobic exercise increases the ability of muscles to use oxygen for energy metabolism therefore creating ATP.Īerobic capacity, or VO 2 is the most common standard for evaluating cardiorespiratory endurance. Strengthening your heart muscle and increasing the blood volume pumped each heartbeat will lead to a lower resting heart rate for healthy individuals. Regular, moderate aerobic activity, about thirty minutes at a time for five days per week, trains the body to deliver oxygen more efficiently, which strengthens the heart and lungs, and reduces the risk of cardiovascular disease. In addition, aerobic exercise increases heart and breathing rates to meet increased demands for oxygen in working muscles. Aerobic exercise is continuous exercise (lasting more than 2 minutes) that can range from low to high levels of intensity. It boosts your ability to supply the body’s cells with oxygen and nutrients, and to remove carbon dioxide and metabolic waste. Working on this element of physical fitness also improves your circulatory system. Building cardiorespiratory endurance through aerobic exercise is an excellent way to maintain a healthy weight. The Essential Elements of Physical Fitness Cardiorespiratory EnduranceĬardiorespiratory endurance is enhanced by aerobic training which involves activities that increase your heart rate and breathing such as walking, jogging, or biking.
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