What is aerobic fitness? Aerobic fitness can be defined as one’s ability to transport and deliver oxygen to the muscles, so it can be utilised to generate energy to support the activity of the muscle during exercise (1) There are three major components to aerobic fitness which can be viewed below (2).
General exercise recommendations for increasing your aerobic fitness 3
Training methods for increasing your aerobic fitness. There are three basic forms of aerobic fitness training: continuous training, interval training and Fartlek training (4). Continuous training Involves continuous exercise such as jogging, swimming, walking, or cycling, at “somewhat hard to hard” intensities without rest intervals. The prescribed exercise intensity is maintained consistently throughout the exercise session. Interval / HIIT training
Fartlek training Fartlek training or “speed play” is similar to interval training, but is a free form of training, which involves interspersing short bursts of intense/faster work throughout a continuous training activity. The exercise-rest cycle is not systematic or precisely timed and measured but is based on the feelings of the participant. The bottom line
Completing some form of aerobic exercise is better than completing no aerobic exercise. If you’re not sure where to start, it is best to start with small increments (5 – 10 mins) of light intensity exercise (walking or cycling) and slowly increase the duration over time. Once you can comfortability tolerant this, look to start increasing the duration. Once you can complete greater bouts of aerobic exercise look to increase the intensity, eventually aiming to reach the recommended guidelines. Bec Dostan
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November 2024
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