Evaluation, Modification, and Testing of the “Aerobics” Exercise Program

Abstract

The “aerobic” exercise programs by Cooper for improving cardiorespiratory fitness have been evaluated by comparing predicted oxygen consumption during the prescribed exercise with V̇O₂max levels of the categories of individuals for which the exercise programs were meant. For this purpose, regression equations have been developed to be able to predict oxygen consumption from the speed during walking, cycling, running, and breaststroke swimming. It was found that exercise intensities were often too high (> V̇O₂max), and in these cases the programs have been adjusted. The modified programs for walking (W), cycling (C) and running (R) have been tested for their practicability and effect. The W and C programs were studied in a group of 71 healthy volunteers, aged 30-50, during 24 weeks. The R program was studied during 10 weeks in 35 volunteers, aged 30-40. Twenty W, C and 8 R participants dropped out of the study during the training period. The amount of exercise performed by the subjects varied widely. The increase of V̇O₂max was 12.5% in the W, C and 14% in the R program. No clear effect on body weight or body composition was found. In the W, C programs, no injuries occurred that forced participants to interrupt training, in contrast to the R program where 26% of the subjects suffered from injuries that required them to interrupt or reduce training. A follow-up study 1 year after the end of the W, C study showed that 34% of the participants were still exercising regularly, but they had not been able to maintain their V̇O₂max at the post-training program level.

Key words

Oxygen consumption - exercise program - training effects