In summary, aerobic is an intensity of exercise below the level that produces lactic acid faster than the body can dispose of it. If oxygen needs are continuously met then the exercise can be continued for long periods. Aerobics involves sustained rhythmic exercise such as cycling, jogging, or swimming. Aerobics enhances endurance through training the body for continuous work for an extended period of time with moderate effort.
The aerobic system assists in powering exercise that is longer than roughly two minutes by converting carbs and fat into ATP with the help of oxygen. The number of mitochondria is increased, additional capillaries are developed, and the blood with every heartbeat is increased, which enhances VO₂ maximal and decreases fatigue with training. Training typically involves longer, consistent efforts of 60–75% of the maximum heart rate or specific activities such as tempo runs and long bike rides. These activities assist in fat usage, glycogen preservation, and event performance in 5K races to ultramarathons as well as long bike rides. Endurance training also aids in the body’s restoration between short bursts of hard work through the elimination of lactate. Ultimately, an intense aerobic foundation enhances performance, frequency, and staying power in all activities.
