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One of the most often used terms in dealing with fitness is "anaerobic exertion." Anaerobic exercise means without oxygen. Aerobic is with oxygen.
Aerobic exercise means that you can get through your hour of fitness and still breathe regularly. Anaerobic exertion is exercise of high intensity and usually of a brief duration. This type of exercise will deplete your muscle cells of energy quickly in a very short duration, as in running sprints. It is a useful tool for a gradual increase in training levels.
Isometric exertion is what you do when you do a palm to palm push for arm strength. This form of exercise, sometimes called a "force against a force" does not work on aerobic conditioning and has its usefulness in strength building. It can also cause a rise in blood pressure levels. "Isotonic exertion" is another term and can best be shown by doing sit-ups or lifting weights and varying speeds of exertion against a constant force. It involves a change in the length of the muscle through part of its total range.
"Isokinetic exertion" contracts the muscles at a constant speed against varying levels of resistance.
Calisthenics involves the building of strength and endurance together. It is usually used in conjunction with aerobic exercise, and is not as strenuous as the raise in heart rate attributed to full aerobic condition. Calisthenics can be done before the aerobic portion of your workout or at the end of it. Regardless, when you do it, you still need adequate warm up time.
"Training in intervals" is a matter of short bursts of exertion between periods of lower level activity. Increasing the intense periods gradually will have a greater effect on increasing your training levels. "Tempo training" is just a matter of running at your middle level for longer periods of time and can be a cause of overuse injuries. So if a certain training period is healthful than longer time may be detrimental.
"Fartlek" is a type of training that involves intervals. You vary your pace, the terrain, and the grade you run on. It is a form of training for long distance runners and takes its name from the words "speed play."
"Long and slow distance" training relates to runners who plan to run for long durations. It has an added effect on the slow twitch muscles. And it makes the muscles more likely to burn fat reserves.
If you want to achieve a significant improvement in your aerobic fitness level, gradually increase your exercise time and also gradually increase your intensity. Use the interval training method and work hard for a bit and ease off, repeating for a 30 minute time span. You can make your exercise more intense by running your same distance in shorter periods of time. Or using free weights during your floor workouts. Taking your pulse will give you an indication of your level of intensity.
Questions to ask yourself before you start any fitness activity, especially if you haven't been active:
1. Are you over 40 and do you lead an active lifestyle?
2. Do you have any bone or joint problems?
3. Do you have high blood pressure or any form of heart disease?
4. Do you ever suffer chest pains, or feel dizzy?
5. And, do you have shortness of breath, or suffer from asthma or any other form of lung restriction. If you answer "yes" to any of these questions, you should see your doctor first for a check up before beginning your exercise program.
• Jerry Vance is the owner of Sweat Shop/Wet Sweat. She offers classes through the Carson City Recreation and Aquatics Center and is a fitness instructor for the Carson City Senior Citizens Center.
Aerobic exercise means that you can get through your hour of fitness and still breathe regularly. Anaerobic exertion is exercise of high intensity and usually of a brief duration. This type of exercise will deplete your muscle cells of energy quickly in a very short duration, as in running sprints. It is a useful tool for a gradual increase in training levels.
Isometric exertion is what you do when you do a palm to palm push for arm strength. This form of exercise, sometimes called a "force against a force" does not work on aerobic conditioning and has its usefulness in strength building. It can also cause a rise in blood pressure levels. "Isotonic exertion" is another term and can best be shown by doing sit-ups or lifting weights and varying speeds of exertion against a constant force. It involves a change in the length of the muscle through part of its total range.
"Isokinetic exertion" contracts the muscles at a constant speed against varying levels of resistance.
Calisthenics involves the building of strength and endurance together. It is usually used in conjunction with aerobic exercise, and is not as strenuous as the raise in heart rate attributed to full aerobic condition. Calisthenics can be done before the aerobic portion of your workout or at the end of it. Regardless, when you do it, you still need adequate warm up time.
"Training in intervals" is a matter of short bursts of exertion between periods of lower level activity. Increasing the intense periods gradually will have a greater effect on increasing your training levels. "Tempo training" is just a matter of running at your middle level for longer periods of time and can be a cause of overuse injuries. So if a certain training period is healthful than longer time may be detrimental.
"Fartlek" is a type of training that involves intervals. You vary your pace, the terrain, and the grade you run on. It is a form of training for long distance runners and takes its name from the words "speed play."
"Long and slow distance" training relates to runners who plan to run for long durations. It has an added effect on the slow twitch muscles. And it makes the muscles more likely to burn fat reserves.
If you want to achieve a significant improvement in your aerobic fitness level, gradually increase your exercise time and also gradually increase your intensity. Use the interval training method and work hard for a bit and ease off, repeating for a 30 minute time span. You can make your exercise more intense by running your same distance in shorter periods of time. Or using free weights during your floor workouts. Taking your pulse will give you an indication of your level of intensity.
Questions to ask yourself before you start any fitness activity, especially if you haven't been active:
1. Are you over 40 and do you lead an active lifestyle?
2. Do you have any bone or joint problems?
3. Do you have high blood pressure or any form of heart disease?
4. Do you ever suffer chest pains, or feel dizzy?
5. And, do you have shortness of breath, or suffer from asthma or any other form of lung restriction. If you answer "yes" to any of these questions, you should see your doctor first for a check up before beginning your exercise program.
• Jerry Vance is the owner of Sweat Shop/Wet Sweat. She offers classes through the Carson City Recreation and Aquatics Center and is a fitness instructor for the Carson City Senior Citizens Center.
