Aerobic Fitness and You

In order to move your body, be it walking, running, stepping, cycling or swimming, the body must perform ‘work’. However, to sustain this work the body requires energy - derived from the metabolism of carbohydrates, fats, proteins and most importantly, oxygen. Unfortunately, the body cannot store oxygen so it must rely on continuous replenishment to enable energy production. During exercise, more work is performed. More work, means more energy, thus increasing the demand for oxygen.

Aerobic fitness is the ability to exercise, or work, continuously for prolonged periods without tiring. A person’s aerobic fitness level is dependent upon the amount of oxygen which can be transported by the body to the working muscles, and the efficiency of the muscles to use that oxygen. An aerobically fit adult will be better able to take in, transport and utilise oxygen compared to unfit individuals.

Developing aerobic fitness increases the amount of oxygen that is delivered to your muscles, which allows them to work longer. Any activity that raises your heart rate and maintains it for an extended period of time will improve your aerobic fitness. Most forms of everyday living including sport, work and recreational activities include elements of aerobic fitness.

Studies have shown that aerobically trained adults live longer and enjoy a better quality of life. It is therefore important to assess aerobic fitness because most adults are considerably less fit than they believe. Furthermore, health benefits of exercise cannot be stored: protection from disease requires a life-long commitment to aerobic exercise.

Benefits of Aerobic Exercise

• • Increases blood supply to heart and muscles
  • More efficient use of body’s oxygen intake
  • Increases energy levels
  • Reduces fatigue in everyday life
  • Lowers blood pressure
  • Lowers cholesterol levels
  • Lowers the risk of cardiovascular disease
  • Decreases the risk of diabetes
  • Decreases the risk of some cancers
  • Improves hormone and blood sugar levels
  • Increases muscular endurance
  • Decreases body fat
  • Provides relief from anxiety and depression
  • Boosts mood and self-esteem
  • Strengthens muscles
  • Improves flexibility, balance and co-ordination
  • This test can be performed indoors on a treadmill or outside, ensuring the course is accurately measured.
  • Walk 3 miles as fast as possible without running.
  • Time to completion can be used to test aerobic fitness using the below chart.
  • This test is conducted in a single three minute period and can be performed at home or in the gym.
  • You will need a 12-inch (30cm) step, a stop watch and a metronome to set the cadence. The metronome should be set to 88 sounds per minute for females, or 96 sounds per minute for males. This will ensure that females perform 22 steps per minute and males perform 24 steps per minute.
  • Follow the four-step sequence: on count 1, step up onto the step with one foot; on count 2, step up with the opposite foot, fully extending both legs, on count 3, return the first foot to the floor; on count 4 return the second to the floor.
  • After three minutes, remain standing and find your pulse, either on your neck or wrist. Five seconds after you have stopped stepping, record your heart rate for 60 seconds.

Testing your Aerobic Fitness All aspects of fitness are, to some extent, influenced by gender, age and heredity. However, because aerobic fitness can improve and develop, the level of aerobic fitness that is needed for reducing the risk of ailment and disease is not limited by the genetic make-up of most individuals.

There are many ways to test your aerobic fitness. Below are two simple and easy methods that can be done at home, on your own or at the gym. They provide a clear indication of aerobic fitness and are suitable for healthy males and females aged 13-70. Use them initially to assess your fitness levels, then as a motivator when you have been exercising for 6 weeks to monitor your progress.

The following tests should not be performed if you’re taking beta blocker medication (or any other medication affecting heart rate).

The 3 Mile Walk Test

The 3 Minute Step Test

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