Aerobic activities that promote cardiovascular fitness.

There are many types of training activities that can be utilized to develop cardiovascular endurance; however, those activities that are most effective in developing cardiovascular endurance are aerobic in nature. Aerobic forms of exercise utilize oxygen as the major fuel for sustaining activity for relatively long periods of time. In general, aerobic exercise are those activities that require large muscle work, elevate the heart rate to between 60 percent and 80 percent of maximal heart rate, are continuous in nature, and are of 15 to 60 minutes in duration. The activities can however, be of a longer duration or of a greater intensity, but do not have to be in order to be effective. Following is a list of common aerobic activities which can easily be implemented easily:

Walking

Walking, an often underrated form of aerobic exercise. is fast becoming a popular form of exercise by many adults because it requires little in the way of equipment or facilities. A major benefit of walking is that it can be performed by people of all ages and does not require a great deal of ability or technique in order to be effective. A second benefit is that walking is a great calorie burner that can be of great help in maintaining optimal body fat levels. Because walking is a low impact activity it is often an effective alternative for individuals who have trouble with high impact activities such as running or jogging.

Walking does, however, need to be performed at a brisk pace so that an aerobic training effect will occur. Individuals who embark on a walking program should monitor their heart rate and elevate it to at least a moderate level of intensity which has been described as approximately 40 percent of maximum heart rate reserve. When walking at a lower intensity level, individuals need to exercise for a longer period of time, approximately 40 to ~O minutes and more frequently during a week. Walkers should attempt to burn a minimum of 2,000 calories per week in order to reduce the risk of heart disease.

Jogging/Running

Jogging and running are two activities that are growing in popularity in the United States. Currently, it is estimated that over 15 million Americans jog or run to develop cardiovascular endurance. One advantage jogging or running has over walking however, is that an individual is able to cover greater distances in a shorter period of time which allows for greater numbers of calories to be burned. It is also relatively easy to maintain a training heart rate of sufficient intensity to develop cardiovascular endurance while participating in a jogging or running program.

Jogging is usually defined as slow running at a comfortable pace of between 8 to 12 minutes per mile while running is defined as a faster pace lower than 8 minutes per mile. Jogging and running technique differs most when considering that joggers tend to have a shorter stride and land on their heels while runners tend to have longer strides and land on the balls of their feet.

Choreographed Aerobic Exercise

Choreographed aerobic dance, currently participated in by millions of people, is a very popular form of exercise throughout the world. While originally aerobic dance was in fact very dance oriented, most aerobic routines today utilize fewer dance steps and more athletic movements. There are some organizations that are still dance oriented such as Jazzercise; but most groups have found more success in developing routines that are less complicated and more along the lines of movements that are athletic in nature. For this reason more men are participating than ever before, even at the professional level where many professional teams in football and baseball now employ aerobic instructors to teach aerobics on a regular basis just for the team.

One of the key reasons why choreographed aerobic dance is so popular is that it uses motivating music to create an exciting atmosphere. Instructors also blend music of the appropriate tempo with the various segments of a routine as a guide for the participants. What is created is a fun workout that seems to fly by. There are three distinct types of choreographed aerobic dance currently being taught: low impact, high impact, or a combination of the two.

Low impact aerobics strives to lessen the number of injuries associated with the continuous pounding that feet, legs, and joints take in a normal high impact workout. Low impact aerobic steps never allow for both feet to be off the ground at the same time. By keeping one foot down on the floor at all times high impact injuries such as shin splints are less likely to be experienced. The down side to low impact aerobics is that it is less intense and for some highly trained individuals it may be difficult for them to reach a training heart rate. Knowledgeable instructors will know to greatly increase the use of arm movements and kick steps to challenge the advanced pupil in a low impact aerobics class.

High impact aerobics routines utilize few if any movements that allow one foot to stay on the ground at all times. These workouts are high in intensity and allow individuals to reach and maintain their training heart rates easily. However, participants and instructors may run the risk of developing injuries. Participants can protect themselves to some degree by' using good aerobic shoes that provide both support and cushion and by patronizing facilities that provide a specially designed aerobic floor. The worst floors are those that are concrete or that are concrete with carpet covering them.

A combination aerobic dance class incorporates both high and low impact movements. These types of classes are currently the most popular aerobics classes. Typically the low impact moves are used during the warm up and the cool down phases of the routine. In all three types of aerobics classes individual students can vary the intensity of the workout to best meet their fitness needs by increasing, decreasing or dropping out the arm movements. Also if the routine becomes too complicated or too intense the student can simply in place until they feel comfortable and can return to the prescribed exercises.

Step Aerobics

Currently, the hottest aerobic activity in the United States is called step aerobics. Step aerobics as it is currently taught is relatively new, however, climbing stairs and the Harvard Step Test have een around for a long time as a fitness activity and as a form of fitness testing.

Who would have thought something as mundane as stepping up on a platform for an extended period of time could be so much fun and so popular? Step aerobics incorporates the use of a step or bench typically about one foot wide and three feet long and about six inches high. Although a number of companies manufacture sleek looking, hi-tech style step benches many organizations simply build their own from wood.

The best steps are light and can be easily stored. These steps are durable and provide a solid non-slip platform. The best steps can also be adjusted to increase or decrease the height of the step to accommodate individuals of different heights and to increase or decrease the intensity of the workout.

Instructors use many moves that require participants to step up and down from the platform. Good instructors will have students move from one end of the step to the other and will incorporate the use of the arms to maintain intensity and keep students interested. Once again instructors use music that is appropriate in tempo for each of the segments. Step aerobics is a great aerobic activity that is low impact and fun.

Water Aerobics

Many people who love the water and enjoy moving to music find water aerobics to be a great activity. Water aerobics incorporates a variety of movements from both swimming and land aerobics to develop vigorous routines that are aerobic in nature. Water aerobics utilizes the resistance to movement that water creates to elevate heart rates while benefitting from the cushioning effect also found to create a low impact workout for individuals who do not enjoy high impact forms of exercise.

Swimming

Swimming is ranked as a very popular form of regular exercise by adults. Lap swimming is the most effective form of swimming for cardiovascular fitness. When done at a continuous pace within the training heart rate guidelines previously discussed an excellent workout can be accomplished. Swimming is an activity that is low impact in nature and that can be relatively injury free if participants utilize proper swimming strokes and do not swim excessively long distance each week.

Swimming is an excellent activity for the development of the cardiorespiratory system since it requires the use of both the anus and legs, unlike other popular activities such as aerobic dance, cycling, and running. Due to the resistance of water, the amount of energy required to swim a certain distance is greater than that needed to run or walk the same distance (Miller & Alien, 1995). In other words, it takes more energy to swim a quarter mile than it does to run a quarter mile. In general, 100 yards of swimming equals about 400 yards of running; thus two miles of running is equivalent to about a half mile of swimming. An important principle to keep in mind is that while swimming your target heart rate will be 10-15 beats per minute less than the normal rate on land (Getchell, 1992). For example, while you run your heart rate win get to 140 beats per minute. A check of your heart rate while working out at the same intensity during swimming would reveal that you are probably working at 125 beats per minute.

A second strong advantage of swimming is that it is considered to be a non weight bearing activity. For this reason, swimmers can swim for long periods of time without risk of injury, unlike runners who develop shin splints and stress fractures from putting in too many miles. Because swimming is non weight bearing it is also a good activity for the overweight, arthritic, injured and those who are prone to joint problems (Miller Kamp; Alien, 1995).

A major concern for those wishing to participate in swimming is learning how to breath while they swim. The point that teachers should make is that the breathing technique while swimming is a learned skilled that will only get better with practice. Obviously, swimmers must be taught to inhale when the face is turned out of the water and exhale while the face is under the water. With practice it becomes a very coordinated move.

Because swimming requires a great amount of energy it is very easy to become muscle fatigued in a short period of time. Varying the type of strokes while one swims can provide a rest for certain muscles and prolong the workout (Kusinitz & Fine, 1991). Once a muscle is rested, a swimmer can come back to that particular stroke again. In addition, using a variety of strokes will involve more muscle groups and provide a more well rounded workout. Because a variety of strokes may be used during a given workout it is important to understand that some stokes require more vigorous activity than others. This is important to know so that as swimmers switch from one stroke to another they will realize that they are alternating from a more vigorous stoke to a less vigorous stoke thus allowing themselves to swim longer. Many swimmers will use various pieces of equipment such as hand paddles, kick board, and swim fins to increase water resistance, muscular strength, and stroke efficiency.

If you are working with beginners who have difficulty swimming laps you can have them do a couple of things once they complete one-half of a lap. First, if the water is not too deep they can walk in the pool back to the other end. Second, if they know more than one stroke have them use an easy stoke to get back. And lastly, have them get out of the water and walk on the deck back to the end from which they came.

Stationary Cycling/Bicycling

Stationary cycling or bicycling are excellent forms of aerobic exercise when done continuously. In the controlled setting of stationary cycling a more consistent and efficient workout can normally be performed in comparison to bicycling in the outdoors. However, many people find stationary cycling for long periods of time to be boring and unmotivating. Boredom can be alleviated if one reads or watches television while cycling indoors. It is important however, that individuals continuously monitor heart rate in either case in order to maintain an appropriate intensity level for cardiovascular fitness.

Bicycling outdoors is a more exciting form of aerobic exercise and can be much more enjoyable than is stationary cycling. Individuals cycling outdoors need to follow a number of safety precautions when they ride. For example, helmets should be worn and lights and reflectors should be employed when riding after dusk. And, riders should attempt to find routes that will allow them plenty of shoulder area on the road and that are not in high traffic areas. Finally, it is a good idea to have a buddy to bike with in case of an accident. By maintaining a steady pace and pedaling continuously cyclists can enjoy a good aerobic workout while enjoying the outdoors.

Like swimming, cycling is a non weight bearing activity that provides excellent aerobic and/or anaerobic benefits along with muscular endurance and strength and improved flexibility of selected muscles of the legs and thighs. It is especially good for those who are overweight and unfit or who have leg or foot conditions which prevent them from running or walking (Miller & Alien, 1995). Although cycling can provide health benefits, for many it just does not happen because they view cycling more as pleasure than as work. As a result they do not pedal fast enough to raise their heart rates to a level necessary for cardiovascular benefits.

A first concern when starting a cycling program is to have the proper type of bike. Today there are touring bikes designed for fitness and weekend trips, racing bikes designed for speed, mountain or all-terrain bikes designed for a variety of more difficult rides, and utility bikes for short distance errands. it is important that the right bike be selected because the weight, design, and tires of the different bikes can cause numerous problems if they are the wrong ones for a riders individual needs.

A second concern involves fitting a bike since an improper fit can cause muscle and joint problems. it is important that the saddle height, frame size and stem length be right for the rider. The saddle should be at a height that permits the legs to extend almost fully when the pedals reach the lowest point of their rotational cycle and the rider is seated. A saddle that is too high will cause the rider to roll from side to side with each foot stroke and may develop a sore crotch. Related to this is riding position. A riding position that places the trunk too far forward may cause problems with the back, neck and hands. Too much weight on the hands for an extended period of time may cause nerve damage, especially in the ulnar nerve of the hand. Frequent hand position changes, handlebar padding, and padded gloves can help relieve some of the pressure.

Before students are allowed to cycle for fitness a number of important skills must be learned; namely, mounting and dismounting, control and balance, gearing, braking, and climbing hills. Additionally, riders must know the rules of the road which include hand signals and how to ride in a group.

Jumping Rope

Jumping rope can be a great aerobic workout as long as it is performed at a slow to moderate pace and is done continuously for a relatively long period of time (15 minutes). Because it is a rather strenuous activity it is not a recommended activity for beginners.

Jumping rope can be made interesting if a variety of jump steps are incorporated into the jumping routine or if it is incorporated within an aerobic dance or exercise routine.

The basic technique for jumping rope entails holding the ends of the rope at waist level with the hands pointed away from the body and the elbows close to the body. The forearms move in a tight circular motion while the wrists rotate allowing for a tight consistent rope spin. The jump should be performed by pushing off the toes while jumping just high enough for the rope to pass under the feet.

Other Aerobic Activities

There are many other activities that can be aerobic in nature and can lead to cardiovascular fitness. An activity such as cross country skiing, however, requires the appropriate geographical location and expensive equipment. Some sports and games can also be aerobic in nature if all participants are active continuously. Individuals can design their own aerobic activity by putting together continuous exercise utilizing sport movements or dance movements in an organized fashion.

While we have discussed many aerobic activities there are many more that can be used to develop and maintain cardiovascular fitness. Individuals should try a variety of aerobic activities to find an activity they like best and that best suits their needs and abilities. If an individual likes to exercise alone then jogging or swimming may be best; however, if one likes to workout with a group and needs someone directing them then aerobic dance or water aerobics might be their activity.