1. What is Aerobic
Training?
ELITEFITNESS.AE

2. Aerobic training is a physical
activity that has the ability to
elevate your heart rate to it's
target heart rate and
maintain that level for a
minimum of 20 consecutive
minutes.

3. Aerobic Activities
Briskly walking
Jogging
Running
Cycling or mountain biking
Swimming
Exercising on a treadmill
Exercising on an elliptical machine
Exercising on a rowing machine
Performing numerous types of aerobic
classes
Jumping rope
Climbing stairs or exercising on a stair
climber

4. Aerobic activities include
strength training, stretching, and
promote improvements on
coordination and balance.
Elevating your heart rate is the
primary focus of all aerobic
activities and reaching your
target heart rate, and
maintaining that level for at
least 20 consecutive minutes, is
confirmation that you have
received an effective workout.

5. Aerobic vs.
Anaerobic Training

6. The word anaerobic is defined as "in the
absence of oxygen". When performing an
anaerobic activity the body is required to
produce energy to perform the activity without
using oxygen as it's primary means of energy
production.
In general, aerobic activities are performed for a
longer period of time and at a moderate level of
intensity. Anaerobic activities are most often
performed for a significantly shorter period of time
and at a high level of intensity.
All aerobic activities should be performed for a
minimum of 20 consecutive minutes, or longer. This
duration of aerobic activity will allow the individual
to elevate to their heart rate to their target heart
rate. Once the individual has elevated their heart
rate to their target heart rate level they will want
to maintain that level for a minimum of 20
consecutive minutes. By doing so, the individual
will achieve an aerobic effect.

7. In contrast, anaerobic exercises are typically
performed at a very high level of intensity and
for 2 consecutive minutes or less. However,
through proper training, longer periods of
anaerobic training can be achieved.
Did You Know?
The word aerobics is defined as "with oxygen".
When an individual is performing an aerobic
activity their body uses oxygen to produce the
energy required to actually perform the exercise.

8. When performing an aerobic activity oxygen is the
catalyst used for breaking down the glucose.
However, when performing an anaerobic activity
the body utilizes a molecule that is stored in the
muscle tissue called phosphocreatine (also known
as creatine phosphate) to break down the glucose.

9. Aerobic exercise increases in your heart rate and
your level of respiration will occur. The energy
required by the body to perform an aerobic activity
are derived from carbohydrates and fats. However,
when performing an anaerobic activity the sources
of energy required to perform the activity are
derived from adenosine-5 triphosphate (ATP) and
creatine phosphate.

10. Regularly performing an aerobic activity will
improve the circulation of blood throughout the
entire body, improve the transportation of oxygen
throughout the entire body, decrease blood
pressure, increase energy levels and stamina, and
promote effective weight loss through an increased
level of caloric expenditure.

11. Regularly performing an anaerobic activity will
promote gains in muscular strength, increases in lean
muscle mass, stronger joints (due to larger muscles
and ligaments connecting to them) and stronger,
more dense, bones. Anaerobic activities are also
excellent for increasing levels, improving short burst
explosiveness, speed, agility, and overall sports
performance.

12. Common aerobic exercise types
include walking briskly, jogging,
running, rowing, cycling, swimming,
skiing, and aerobic type classes.
Anaerobic type exercises include
high intensity activities like jumping,
weightlifting, interval training,
sprinting, agility drills.

13. Before committing to
aerobic exercise
routine, consider the
following first-

14. Does the aerobic activity support your personal
fitness goals?
Do you enjoy exercising in a group environment
or do you perform exercising alone?
Do you the finances to regularly perform the
aerobic activity?
Does performing the aerobic activity fit your
personal schedule?
Is the aerobic activity convenient to perform?
Will you be performing the aerobic activity in the
morning, afternoon, or evenings?
Can you perform the aerobic activity on the
weekends?
Do you have any physical limitations to consider
when choosing an aerobic activity to regularly
perform?

15. It is important to spend time determining which
aerobic activity, or activities, are best suited for
you. One main reason for this is that it is important
that you begin, and stick with, your exercise
routine.

16. Aerobic Activity
Benefits
Promote safe and effective weight loss
Improve your cardiovascular endurance and stamina
Strengthen your immune system
Reduce health risks associated with obesity, heart disease,
cardiovascular disease, stroke, type 2 diabetes, high blood
pressure, osteoporosis, and certain types of cancer.
Improve your overall mood, reduce stress and anxiety, and
promote a sense of calmness.
Improve balance, coordination, and flexibility as you age.
Improve cognitive functionality and mental sharpness.

17. Mental Benefits
Control of appetite
Sleep
Memory and learning
Temperature regulation
Mood
Behavior
Cardiovascular function
Muscle contraction
Endocrine regulation
Depression

18. Aerobic Activity as Part of a
Healthy Lifestyle
Aerobics activities can be performed
virtually anywhere; from the comfort
of your home to a fitness center, a
swimming pool, and even the
sidewalk in your neighborhood. For
individuals that prefer to perform
their aerobic exercise routines at
home, there are online courses