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DOJO NEWS
“Teach us to number our days,
that we may apply our hearts unto wisdom.”
Psalm 90:12
that we may apply our hearts unto wisdom.”
Psalm 90:12
Aerobics and Training Effect
All our self-defense training is focused on buying enough time for yourself in order to make an escape possible. If it comes to force, your life will hang on the ability of your muscles to respond to the demands of both fight and flight. The more demand you put on your muscles the more oxygen they require. This is why aerobic (air, oxygen) conditioning makes good sense for the martial artist.
The main objective of an aerobic exercise program is to increase the rate at which your body can process oxygen. This is called your aerobic capacity. Research has shown that aerobic capacity is the best index of overall physical fitness.
Collectively, the changes induced by exercise in the various systems and organs of the body are called the training effect. Exercise must be of sufficient intensity and duration, to produce a training effect that would classify it as an aerobic exercise. Basically an aerobic exercise is one that makes you breathe hard for an extended time. This is how the training effect of aerobic exercise increases the capacity of your body to utilize oxygen:
- By strengthening the muscles of respiration and reducing the resistance to air flow, it increases your body’s air handling capacity and efficiency.
- By improving the strength and pumping efficiency of the heart, enabling more blood to be pumped with each stroke, it improves your body’s ability to transport life-sustaining oxygen from the lungs to the heart and ultimately to all parts of the body.
- By toning up muscles throughout the body, and promoting capillary development it improves the general circulation, and tends to lower blood pressure, reducing the resistance to blood flow your heart must overcome to deliver oxygen to waiting muscle tissue.
- By increasing the volume of blood circulating through your body (including the red blood cells which carry the oxygen), it increases your body’s oxygen storage capacity and delivery rate.
Dr. Kenneth H. Cooper, is the man who first researched and defined aerobics. In his book “The New Aerobics,” he quantifies the aerobic training effect of various exercises based on his research. It is a good guide to those wishing to break into aerobic training as well as those who want to maintain or increase their aerobic capacity. This book is available for loan out of our personal library.
Union Baptist Church
932 US RTE 5 – WATERFORD, VT 05819-9607
Church Phone (802) 748-5639 * School Phone (802) 748-4952
Email - ubc@charterinternet.com
Website - www.ubcstj.org