Aerobic exercise
Aerobic exercise uses oxygen to sustain moderate-intensity activity over extended periods.
Aerobic exercise, often called cardio, is a form of physical activity ranging from low to high intensity that relies on the body's aerobic energy system. The term "aerobic" means "requiring oxygen," and this type of exercise uses oxygen to fuel energy demands through aerobic metabolism. It involves repeating light-to-moderate intensity movements over an extended duration. The World Health Organization reports that more than 31% of adults and 80% of adolescents do not meet recommended physical activity levels. Examples include medium- to long-distance running or jogging, swimming, cycling, stair climbing, and walking.
To lower health risks, 2.5 hours of moderate-intensity aerobic exercise each week is advised. Even 1.25 hours per week (about 11 minutes daily) can reduce the risk of early death, cardiovascular disease, stroke, and cancer. Aerobic exercise is sometimes called "solely aerobic" because it is low-intensity enough that carbohydrates are converted into energy aerobically through mitochondrial ATP production. Mitochondria are organelles that use oxygen to metabolize carbohydrates, proteins, and fats. This type of exercise triggers a remodeling of mitochondrial cells in the liver and heart tissues.
**History**
British physiologist Archibald Hill introduced the concepts of maximal oxygen uptake and oxygen debt in 1922. He shared the 1922 Nobel Prize in Physiology or Medicine with German physician Otto Meyerhof for their independent work on muscle energy metabolism. Building on this, scientists began measuring oxygen consumption during exercise. Notable contributions came from Henry Taylor at the University of Minnesota and Swedish scientists Per-Olof Åstrand and Bengt Saltin in the 1950s and 1960s, as well as the Harvard Fatigue Laboratory, the Copenhagen Muscle Research Centre, and various German universities.
After World War II, health-oriented recreational activities like jogging gained popularity. The Royal Canadian Air Force Exercise Plans, created by Dr. Bill Orban and published in 1961, helped launch modern fitness culture. Physical therapists Col. Pauline Potts and Dr. Kenneth H. Cooper of the United States Air Force promoted the concept of aerobic exercise. In the 1960s, Cooper began research into preventive medicine, conducting the first extensive study of aerobic exercise on over 5,000 U.S. Air Force personnel after becoming intrigued by
- definition
- Physical exercise that uses oxygen to meet energy demands via aerobic metabolism
- recommended_duration
- 2.5 hours of moderate-intensity aerobic exercise per week
- reduced_risk_threshold
- 1.25 hours per week (11 minutes/day) reduces risk of early death, cardiovascular disease, stroke, and cancer
- key_historical_figure
- Dr. Kenneth H. Cooper, who coined the term 'aerobics' in 1966
- global_inactivity
- Over 31% of adults and 80% of adolescents fail to maintain recommended physical activity levels
Lore & Background
Archibald Hill, a British physiologist, introduced the concepts of maximal oxygen uptake and oxygen debt in 1922. German physician Otto Meyerhof and Hill shared the 1922 Nobel Prize in Physiology or Medicine for their independent work related to muscle energy metabolism. Building on this work, scientists began measuring oxygen consumption during exercise. Henry Taylor at the University of Minnesota and Swedish scientists Per-Olof Åstrand and Bengt Saltin made notable contributions in the 1950s and 60s. Contributions were also made by the Harvard Fatigue Laboratory, Copenhagen Muscle Research Centre as well as various German universities.
After World War II, health-oriented recreational activities such as jogging became popular. The Royal Canadian Air Force Exercise Plans, developed by Dr. Bill Orban and published in 1961, helped to launch modern fitness culture. Physical therapists Col. Pauline Potts and Dr. Kenneth H. Cooper, both of the United States Air Force, advocated the concept of aerobic exercise. In the 1960s, Cooper started research into preventive medicine. He conducted the first extensive research on aerobic exercise on over 5,000 U.S. Air Force personnel after becoming intrigued by the belief that exercise can preserve one's health. In 1966 he coined the term 'aerobics'. Two years later, in 1968, he published a book of the same name. In 1970, he created the Cooper Institute for non-profit research and education devoted to preventive medicine. He published a mass-market version of his book The New Aerobics in 1979. Cooper encouraged millions into becoming active and is now known as the 'father of aerobics'.
Cooper's book inspired Jacki Sorensen to create aerobic dancing exercise routines, which grew in popularity in the 1970s in the U.S., and at the same time, Judi Missett developed and expanded Jazzercise. In the 1970s, there was a running boom, inspired by the Olympics, the New-York marathon and the advent of cushioned shoes. Aerobics at home became popular worldwide after the release of Jane Fonda's Workout exercise video in 1982. Step aerobics was popular in the 1990s, driven by a step product and program from Reebok shoes.
Reader's Guide
Aerobic exercise is significant for its broad health benefits and its role in modern fitness culture. Regular aerobic exercise may improve mood, strengthen and enlarge the heart muscle to improve pumping efficiency and reduce resting heart rate, improve circulation efficiency and reduce blood pressure, help maintain independence in later life, increase total red blood cells facilitating oxygen transport, improve mental health including reducing stress and lowering risk of depression, and reduce risk for diabetes. Even 11 minutes per day of exercise can reduce the risk of early death, cardiovascular disease, stroke, and cancer. The term 'aerobics' was coined in 1966 by Dr. Kenneth H. Cooper, whose research on over 5,000 U.S. Air Force personnel and subsequent books helped launch a global fitness movement. Aerobic exercise can be contrasted with anaerobic exercise such as strength training and short-distance running, which differ by duration, intensity, and energy generation within the muscle. Both types promote secretion of myokines with benefits including tissue repair and anti-inflammatory functions. Aerobic exercise causes remodeling of mitochondrial cells within the tissues of the liver and heart.
Did You Know?
- Archibald Hill introduced the concepts of maximal oxygen uptake and oxygen debt in 1922.
- Dr. Kenneth H. Cooper coined the term 'aerobics' in 1966 after researching over 5,000 U.S. Air Force personnel.
- Aerobic exercise at low or moderate intensity is not a very efficient way to lose fat in comparison to high intensity aerobic exercise.
- Aerobic exercise causes a remodeling of mitochondrial cells within the tissues of the liver and heart.
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