Fundamentals of Aerobic Training

A short overview of what aerobics is and some training recommendations to consider when designing your own exercise program.

Did you know that aerobic training is one of the strongest indicators of health and longevity? Research has shown that participating in regular aerobic activity reduces one’s risk for all-cause mortality, type 2 diabetes, cardiovascular disease, some cancers and more. But what is aerobic training and how can it have such an impact on your quality of life?

            Aerobics. Defined as a dynamic activity involving large muscle groups that results in dramatic increases in heart rate and energy expenditure. Aerobic activities come in many forms and are a key component of any well-balanced training program. Aerobic activity of any type at any intensity—light, moderate or vigorous—for any duration is beneficial to the human body.

            The following is an overview of the fundamentals, as well as some evidence-based exercise recommendations for participation in aerobic training.

Aerobic Training

            The basis of a good exercise prescription is to promote the participation in activities that are effective, efficient, safe and enjoyable for the participant. When designing any training program, exercise professionals consider the F.I.T.T. Principle.

• F – Frequency: Number of training sessions per week

• I – Intensity: Level of effort during an activity

• T – Time: Duration of training session expressed in minutes

• T – Type: Mode of activity

            The Recommendations. According to the Canadian 24-Hour Movement Guidelines adults between the ages of 18 – 64 should be physically active on a daily basis, get sufficient sleep, and minimise their sedentary time (i.e., less than 8 hours per day). Produced by Canadian Society for Exercise Physiology, these guidelines also recommend several hours of daily light intensity movement (e.g., standing, walking leisurely), as well as a minimum of 150 minutes of moderate-to-vigorous intensity aerobic physical activities per week.

            To meet the weekly recommendation, more detailed prescriptions suggest 20 – 60 minutes per session of aerobic physical activity 3 to 5 days per week at an intensity that is appropriate to an individual’s current health and fitness level. It is common for people to combine aerobic and resistance training into one training session. In fact, in many instances aerobic activity is used like a warm-up for resistance training. For example, someone goes for a 15-minute run (i.e., aerobic training) before 45-minutes of weight lifting (i.e., resistance training).

How to Self-Measure Aerobic Exercise Intensity

            There are several methods used to help individuals self-measure the effort and intensity level of their current activity. Two simple and common tools used include the 10-point Rate of Perceived Exertion (RPE) scale and what is called the Talk Test. The following table is coloured coordinated to help distinguish intensity levels, compares these two common methods of self-measurement, and includes some examples of activities to help guide understanding.

Comparison Chart: Self-Measuring Tools for Aerobic Activity Intensities

Tips and Reminders

            It is important to note that the higher the intensity, the less time is needed to encourage health benefits. Remember to allow for adequate recovery time after more intense bouts. In contrast, those participating in light-to-moderate aerobic activity should be participating in aerobic activity on a daily basis. Taking on too much too fast can be detrimental. If you increase intensity before you are ready there is an increased risk of encountering barriers—both physiological (e.g., extreme muscle soreness, risk of overtraining and injury) and psychological (e.g., triggering avoidance behaviours due to ‘unpleasant’ experiences related to higher intensity efforts). Progression is important!

            If seeking some guidance on aerobic exercise working with a qualified exercise professional may be something to consider. They will tailor generalised recommendations to directly address the needs, goals and preferences of their clientele.

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References

1. Canadian Society for Exercise Physiology. (2021). Section 5: Training for Health & Performance. CSEP Physical Activity Training for Health (CSEP-PATH) Resource Manual.

2. Cleveland Clinic. (2023, November 1). Rated Perceived Exertion (RPE) scale. Cleveland Clinic. https://my.clevelandclinic.org/health/articles/17450-rated-perceived-exertion-rpe-scale

3. Harvard T.H. Chan School of Public Health. (2021, November). HIIT (High intensity interval Training), The Nutrition Source. https://nutritionsource.hsph.harvard.edu/high-intensity-interval-training/