Aerobic exercise and fitness can be contrasted with anaerobic exercise, of which strength training and short-distance running are the most salient examples. The two types of exercise differ by the duration and intensity of muscular contractions involved, as well as by how energy is generated within the muscle. Initially during aerobic exercise, glycogen is broken down to produce glucose, which then reacts with oxygen (Krebs cycle) to produce carbon dioxide and water and releasing energy. In the absence of these carbohydrates, fat metabolism is initiated instead. The latter is a slow process, and is accompanied by a decline in performance level. This gradual switch to fat as fuel is a major cause of what marathon runners call “hitting the wall”. Anaerobic exercise, in contrast, refers to the initial phase of exercise, or to any short burst of intense exertion, in which the glycogen or sugar is respired without oxygen, and is a far less efficient process. Operating anaerobically, an untrained 400 meter sprinter may “hit the wall” short of the full distance.

Aerobic exercise comprises innumerable forms. In general, it is performed at a moderate level of intensity over a relatively long period of time. For example, running a long distance at a moderate pace is an aerobic exercise, but sprinting is not. Playing singles tennis, with near-continuous motion, is generally considered aerobic activity, while golf or two person team tennis, with brief bursts of activity punctuated by more frequent breaks, may not be predominantly aerobic. Some sports are thus inherently “aerobic”, while other aerobic exercises, such as fartlek training or aerobic dance classes, are designed specifically to improve aerobic capacity and fitness.

Among the recognized benefits of doing regular aerobic exercise are:

* Strengthening the muscles involved in respiration, to facilitate the flow of air in and out of the lungs
* Strengthening and enlarging the heart muscle, to improve its pumping efficiency and reduce the resting heart rate, known as aerobic conditioning
* Strengthening muscles throughout the body
* Improving circulation efficiency and reducing blood pressure
* Increasing the total number of red blood cells in the body, facilitating transport of oxygen
* Improved mental health, including reducing stress and lowering the incidence of depression
* Reducing the risk for diabetes.

As a result, aerobic exercise can reduce the risk of death due to cardiovascular problems. In addition, high-impact aerobic activities (such as jogging or jumping rope) can stimulate bone growth, as well as reducing the risk of osteoporosis for both men and women.

In addition to the health benefits of aerobic exercise, there are numerous performance benefits:

* Increased storage of energy molecules such as fats and carbohydrates within the muscles, allowing for increased endurance
* Neovascularization of the muscle sarcomeres to increase blood flow through the muscles
* Increasing speed at which aerobic metabolism is activated within muscles, allowing a greater portion of energy for intense exercise to be generated aerobically
* Improving the ability of muscles to use fats during exercise, preserving intramuscular glycogen
* Enhancing the speed at which muscles recover from high intensity exercise

Both the health benefits and the performance benefits, or “training effect”, require a minimum duration and frequency of exercise. Most authorities suggest at least twenty minutes performed at least three times per week.

Insanity: The Ultimate Cardio Workout and Fitness DVD Program

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Product Description

From the Manufacturer

Your personal trainer Shaun T will push you past your limits with 10 DVDs packed with cardio and plyometric drills with intervals of strength, power, resistance, and core training. No equipment or weights is needed, and you don’t have to be in extreme shape to do it. As long as you’re ready to dig deep, Shaun will help you get insane results in just 60 days.

Product Description

Shaun T’s Insanity workout is the best of its kind. No other workout can get you these types of results in just 60 days… Guaranteed! Shaun T’s Max Interval Training techniques are a step ahead of every other fitness program ever designed. You get you a lean, muscular body in a short amount of time. The Insanity Workout is a difficult workout, but the results are phenomenal. Brand New, Factory Sealed Box Set. Complete set includes a nutrition guide, calender to track your progress, and 10 intense DVDs that all contain a GREAT workout. You don`t need exercise equipment. All you need is just a little space and a big heart! You will receive: -Elite Nutrition Manual -Fitness Guide -Fit Test Tracker -Workout Calendar 10 Insanity Workout DVDs 1: Dig Deeper & Fit Test: To start, Shaun T will put your body to the test and see what youre made of. 2: Plyometric Cardio Circuit: Burn fat with intervals of intense lower-body plyo and sweat-inducing cardio. 3: Cardio Power & Resistance: Build lean muscle and upper-body definition with strength-training and insanity workout power moves. 4: Cardio Recovery: Shaun T goes easier on you once a week so youre ready for the next Insanity Workout round. 5: Pure Cardio & Abs: Skip the intervalsthis nonstop cardio workout is all extreme. 6: Cardio Abs: Do explosive intervals of cardio and core moves for rock-hard abs. 7: Core Cardio & Balance: Take a break after month 1 of the Insanity workout and gear up for month 2 with this workout. 8: Max Interval Circuit: The interval circuit that’s more intense than anything you’ve ever done before. 9: Max Interval Plyo: Push your legs ’til they beg for mercy with power and plyo, all at your MAX. 10: Max Cardio Conditioning & Abs: Get pushed to your limit with this extreme cardio workout.

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