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Aerobic exercise

Cycling is an aerobic form of exercise.

Aerobic exercise, also known as cardio, is physical exercise[1] of low to high intensity that depends primarily on the aerobic energy-generating process.[2] "Aerobic" is defined as "relating to, involving, or requiring oxygen",[3] and refers to the use of oxygen to meet energy demands during exercise via aerobic metabolism adequately.[4] Aerobic exercise is performed by repeating sequences of light-to-moderate intensity activities for extended periods of time.[2] According to the World Health Organization, over 31% of adults and 80% of adolescents fail to maintain the recommended levels of physical activity.[5] Examples of cardiovascular or aerobic exercise are medium- to long-distance running or jogging, swimming, cycling, stair climbing and walking.[6]

For reducing the risk of health issues, 2.5 hours of moderate-intensity aerobic exercise per week is recommended.[7][8][9] At the same time, even doing an hour and a quarter (11 minutes/day) of exercise can reduce the risk of early death, cardiovascular disease, stroke, and cancer.[10][11]

Aerobic exercise may be better referred to as "solely aerobic", as it is designed to be low-intensity enough that all carbohydrates are aerobically turned into energy via mitochondrial ATP production. Mitochondria are organelles that rely on oxygen for the metabolism of carbs, proteins, and fats. Aerobic exercise causes a remodeling of mitochondrial cells within the tissues of the liver and heart.[12]

  1. ^ "Exercise and Physical Fitness". medlineplus.gov. Retrieved 2020-04-30.
  2. ^ a b Plowman SA, Smith DL (1 June 2007). Exercise Physiology for Health, Fitness, and Performance. Lippincott Williams & Wilkins. p. 61. ISBN 978-0-7817-8406-1. Retrieved 13 October 2011.
  3. ^ Can stress heal?. Thomas Nelson Inc. 1997. p. 40. ISBN 978-0-7852-8315-7. Retrieved 19 October 2011.
  4. ^ McArdle WD, Katch FI, Katch VL (2006). Essentials of exercise physiology. Lippincott Williams & Wilkins. p. 204. ISBN 978-0-7817-4991-6. Retrieved 13 October 2011.
  5. ^ WHO (June 26, 2024). "Physical Activity". Physical Acitivity. Retrieved Sep 23, 2024.
  6. ^ "10 great reasons to love aerobic exercise". Mayo Clinic. Retrieved 2024-05-15.
  7. ^ "Physical activity guidelines for adults aged 19 to 64". NHS. 2022-01-25. Retrieved 2023-08-21.
  8. ^ "How much physical activity do adults need?". Centers for Disease Control and Prevention. 2023-06-22. Retrieved 2023-08-21.
  9. ^ "Physical activity". WHO. Retrieved 2023-08-21.
  10. ^ "Small amounts of exercise protect against early death, heart disease and cancer". NIHR Evidence (Plain English summary). National Institute for Health and Care Research. 2023-08-14. doi:10.3310/nihrevidence_59256. S2CID 260908783.
  11. ^ Garcia, Leandro; Pearce, Matthew; Abbas, Ali; Mok, Alexander; Strain, Tessa; Ali, Sara; Crippa, Alessio; Dempsey, Paddy C; Golubic, Rajna; Kelly, Paul; Laird, Yvonne; McNamara, Eoin; Moore, Samuel; de Sa, Thiago Herick; Smith, Andrea D (2023-02-28). "Non-occupational physical activity and risk of cardiovascular disease, cancer and mortality outcomes: a dose–response meta-analysis of large prospective studies". British Journal of Sports Medicine. 57 (15): 979–989. doi:10.1136/bjsports-2022-105669. ISSN 0306-3674. PMC 10423495. PMID 36854652.
  12. ^ O’Reilly, Colleen L.; Miller, Benjamin F.; Lewis, Tommy L. (2023-01-01). "Exercise and mitochondrial remodeling to prevent age-related neurodegeneration". Journal of Applied Physiology. 134 (1): 181–189. doi:10.1152/japplphysiol.00611.2022. ISSN 8750-7587. PMC 9829476. PMID 36519568.

Aerobic exercise

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