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'''Aerobic conditioning''' is a process whereby the [[heart]] and [[lungs]] are trained to pump [[blood]] more efficiently, allowing more [[oxygen]] to be delivered to [[muscle]]s and [[organ (anatomy)|organs]].<ref name=":0">((Cite web|website=Boundless|date=2016-01-04|title=Effects of Exercise on the Heart|url=https://www.boundless.com/physiology/textbooks/boundless-anatomy-and-physiology-textbook/cardiovascular-system-the-heart-18/exercise-and-the-heart-176/effects-of-exercise-on-the-heart-881-5090/|archive-url=http://web.archive.org/web/20161012065524/https://www.boundless.com/physiology/textbooks/boundless-anatomy-and-physiology-textbook/cardiovascular-system-the-heart-18/exercise-and-the-heart-176/effects-of-exercise-on-the-heart-881-5090/|archive-date=2016-10-12|url-status=dead))</ref> The skeletal muscles also become aerobically conditioned, as regular aerobic exercise produces a shift in [[Skeletal muscle#Fiber types|muscle fibres]] from more type II (fast twitch/glycolytic) into more type I (slow-twitch/oxidative).<ref>((Cite journal |last1=Widmann |first1=Manuel |last2=Nieß |first2=Andreas M. |last3=Munz |first3=Barbara |date=April 2019 |title=Physical Exercise and Epigenetic Modifications in Skeletal Muscle |url=https://pubmed.ncbi.nlm.nih.gov/30778851/ |journal=Sports Medicine (Auckland, N.Z.) |volume=49 |issue=4 |pages=509–523 |doi=10.1007/s40279-019-01070-4 |issn=1179-2035 |pmid=30778851|s2cid=73481438 ))</ref> Type I muscle fibres have far more mitochondria than type II, making type I fibres the producers of adenosine triphosphate ([[Adenosine triphosphate|ATP]]) primarily through [[oxidative phosphorylation]] rather than [[anaerobic glycolysis]]. Some neuromuscular diseases recommend regular aerobic exercise (of varying intensities depending on the disease) in order for the skeletal muscles to become aerobically conditioned, providing relief of symptoms or slowing the course of the disease, for example [[Metabolic myopathy|metabolic myopathies]] and [[Duchenne muscular dystrophy]].<ref>((Cite journal |last1=Urtizberea |first1=Jon Andoni |last2=Severa |first2=Gianmarco |last3=Malfatti |first3=Edoardo |date=May 2023 |title=Metabolic Myopathies in the Era of Next-Generation Sequencing |journal=Genes |language=en |volume=14 |issue=5 |pages=954 |doi=10.3390/genes14050954 |pmid=37239314 |pmc=10217901 |issn=2073-4425 |doi-access=free ))</ref><ref>((Cite journal |last=Heydemann |first=Ahlke |date=2018-06-20 |title=Skeletal Muscle Metabolism in Duchenne and Becker Muscular Dystrophy-Implications for Therapies |journal=Nutrients |volume=10 |issue=6 |pages=796 |doi=10.3390/nu10060796 |issn=2072-6643 |pmc=6024668 |pmid=29925809 |doi-access=free ))</ref>

Aerobic conditioning is the use of continuous, rhythmic movement of large muscle groups to strengthen the heart and lungs (cardiovascular system).<ref>((Cite web|url=http://orthoinfo.aaos.org/topic.cfm|title=AAOS - OrthoInfo|website=orthoinfo.aaos.org|access-date=2016-05-17))</ref> Improvement in aerobic conditioning occurs when athletes expose themselves to an increase in oxygen uptake and metabolism, but to keep this level of aerobic conditioning, the athletes must keep or progressively increase their training to increase their aerobic conditioning.

Aerobic conditioning is usually achieved through [[cardiovascular exercise]] such as [[running]], [[human swimming|swimming]], [[aerobics]], etc. A stronger heart does not pump more blood by beating faster but by beating more efficiently, primarily by having an increased [[stroke volume]] and left [[Ventricle (heart)|ventricular]] mass.<ref name=":2">((cite journal | last1=Stone | first1=Nicholas M. | last2=Kilding | first2=Andrew E. | title=Aerobic Conditioning for Team Sport Athletes | journal=Sports Medicine | volume=39 | issue=8 | date=2009 | issn=0112-1642 | doi=10.2165/00007256-200939080-00002 | pages=615–642| pmid=19769413 | s2cid=23256471 ))</ref> Trained endurance athletes can have resting [[heart rate]]s as low as the reported 28 beats per minute in people such as [[Miguel Indurain]] or 32 beats per minute of [[Lance Armstrong]],<ref>The Lance Armstrong Performance Program ((ISBN|1-57954-270-0))</ref> both of whom were professional cyclists at the highest level.

== Cardiovascular conditioning ==
Aerobic conditioning trains the heart to be more effective at pumping blood around the body,<ref name=":0" /> it does this in a multitude of ways:
* Increasing the stroke volume of the heart (how much blood the heart is pumping per beat)<ref name=":1">((Cite web|url=http://faculty.weber.edu/molpin/exercisebenefits.html|title=benefits of aerobic conditioning|last=Ph.D.|first=Michael Olpin|website=faculty.weber.edu|access-date=2016-10-25))</ref>
* Increasing the diameter of the blood vessels, which allows for more blood to be moved through the body, which in turn allows for more oxygen to be diffused into the muscle cells.<ref name=":1" />
* Increasing the size of the heart chambers, enlarging the heart so it can hold and pump more blood.<ref name=":1" />

== Effect of aerobic conditioning on maximum oxygen intake (Vo2) ==
Aerobic conditioning has the ability to raise a person's maximum oxygen intake,<ref>((Cite journal |title=Strength cycle training: effects on muscular strength and aerobic conditioning |last1=Van Zant |first1=Robert S |last2=Bouillon |first2=Lucinda E |journal=The Journal of Strength & Conditioning Research |volume=21 |issue=1 |pages=178–182 |year=2007 |publisher=LWW|doi=10.1519/00124278-200702000-00032 |doi-access=free ))</ref> meaning that they are able to diffuse more oxygen into their blood than they previously could.

Although exercising at lower intensities will improve aerobic conditioning, the most rapid gains are made when exercising close to an individual's [[anaerobic threshold]].<ref>Arthur Lydiard's Guide to Athletic Training. A Guide to the Brooks/American Track and Field Lydiard Running Lecture Tour 1999</ref> This is the intensity at which the heart and lungs can no longer provide adequate oxygen to the working muscles and an oxygen debt begins to accrue; at this point the exercise becomes anaerobic. Aerobic training intensity for most individuals will be <85-92% of maximum heart rate.<ref>Craig, Neil. "Scientific Heart Rate Training." Eureka Quality Printers.1996.</ref>

Once improvement in aerobic conditioning is apparent, for example in metabolism and oxygen uptake, the body will progressively adapt to further training.<ref>Olpin, D. M. (2011, October 14). Benefits of aerobic conditioning.</ref> Aerobic conditioning can be anywhere from walking on the treadmill to mowing the lawn. The average healthy person should engage in 150–200 minutes of moderate aerobic exercise every week. This amount of [[physical activity]] should help with maintaining a healthy [[weight]] and keeping the [[cardiovascular system]] in good condition.<ref>Davidson, J. (2011, September 2). Aerobic Vs. Anaerobic Conditioning. LIVESTRONG.</ref>

Aerobic conditioning has many benefits to overall health as it can increase physical endurance and lifespan. During aerobic training, the aim is to improve the [[blood flow]] to the [[lungs]], [[heart]], and [[blood vessels]]. This particular type of training targets large muscle groups so that as the intensity of physical activity is increased, overall [[Physical fitness|fitness]] is improved.<ref>Mccord, E. (n.d.). Aerobic details.http://www.adapticom1.net/erinmccord/mm/ScieceFair7th/AerobicConditioning-sources.html</ref> There are many benefits to aerobic training, and the outcomes can be very rewarding. Aerobic conditioning can increase the duration that one can endure physical activity. High-intensity activities in team-sports are performed more efficiently when athletes undergo aerobic conditioning, as they will be able to effectively deliver blood and oxygen to tissues.<ref name=":2" /> This type of conditioning can help with [[heart disease]], [[diabetes]], or [[anxiety]]. Aerobic conditioning also has many non-medical benefits, such as improving [[mood (psychology)|mood]], alleviating [[fatigue (medical)|fatigue]] and stabilizing sleeping patterns. This overall type of conditioning has the most longevity to its practice and can improve a person's health and general well-being immensely.<ref>Am J Lifestyle Med. (2010). Aerobic Conditioning and Physical Activity.Sage Publications.</ref>

==References==
((reflist))
*Kearns, K. (2011). Aerobic exercise and FASD. University of Victoria, Retrieved from https://web.archive.org/web/20130426020412/http://web.uvic.ca/~fasd/?q=node%2F25
*Cooper, Kenneth C. ''The New Aerobics.'' Eldora, Iowa: Prairie Wind.
*Donatelle, Rebecca J. ''Health: The Basics''. 6th ed. San Francisco: Pearson Education, Inc. 2005.
*Hinkle, J. Scott. [http://www.ericdigests.org/1992-3/fitness.htm ''School Children and Fitness: Aerobics for Life''.] ((Webarchive|url=https://web.archive.org/web/20100719225713/http://www.ericdigests.org/1992-3/fitness.htm |date=2010-07-19 )) Ann Arbor, MI: ERIC Clearinghouse on Counseling and Personnel Services.

==See also==
* [[Cardiorespiratory fitness]]

[[Category:Aerobic exercise]]

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