Aerobic Exercise Metrics

Last Updated: September 25, 2023

Aerobic exercise refers to any activity that uses large muscle groups, is rhythmic in nature, can be maintained continuously for a prolonged period of time, and predominantly relies on aerobic metabolism. Supplements that improve fat oxidation, power output, maximal oxygen uptake (VO2max), and endurance significantly can benefit aerobic performance.

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What does aerobic exercise performance entail?

Aerobic exercise includes activities such as low-to-moderate-intensity running, cycling, and swimming. These exercises are described as aerobic because they are fueled by aerobic metabolism, which means oxygen is used to make energy. The capacity to deliver oxygen to muscles via the cardiorespiratory system (the lungs, heart, and blood vessels) and the ability to produce energy (adenosine triphosphate, or ATP) using oxygen are important components of aerobic exercise performance.

While aerobic exercise performance determines success in endurance sports, it is also an important aspect of other sports that include an endurance component (e.g., soccer and basketball) and is closely tied to cardiovascular health.

How is aerobic exercise performance measured?

Aerobic exercise performance is measured by how long it takes someone to complete an event of a specific distance (i.e., a “time trial”), with a faster time indicating better performance.

Other measures of aerobic fitness that may predict aerobic exercise performance include aerobic capacity, lactate threshold, and exercise efficiency/economy (i.e., the oxygen cost of movement). Aerobic capacity, or VO2max, is the highest rate of oxygen consumption that the body can achieve. VO2max is the most commonly measured component of aerobic fitness and is a key predictor of aerobic exercise performance — elite endurance athletes have VO2max values 50%–100% higher than non-elite active people.[1] VO2max, lactate threshold, and exercise efficiency are all measured, or estimated, using specific exercise testing protocols.

What types of training can improve aerobic exercise performance?

Low-intensity, high-volume training (<80% of maximal heart rate), threshold/tempo training (80–95% of maximal heart rate), and high-intensity interval training (HIIT) (>95% of maximal heart rate) can all improve aerobic exercise performance when performed 20–60 minutes per day, 3–5 times per week, for around 2–6 months.[2] A well-designed training program may incorporate all types of training to attain peak performance, with some data suggesting a ratio of 80% low-intensity training and 20% high-intensity training is optimal.

Is high-intensity interval training the best way to improve aerobic exercise performance?

What are some strategies to improve aerobic exercise performance in the heat?

Have any supplements been studied for aerobic exercise performance?

Among the supplements and ergogenic aids showing the most promise for improving aerobic exercise performance are caffeine, supplemental carbohydrates, creatine (creatine monohydrate), nitrate (e.g., beetroot juice), beta-alanine, and sodium bicarbonate.[3] Other supplements with less robust evidence to support their efficacy are citrulline, glycerol, quercetin, taurine, arginine, and medium-chain triglycerides (MCTs).[4]

How does caffeine affect aerobic exercise performance?

How can diet affect aerobic exercise performance?

Aerobic exercise performance is enhanced by strategies that maintain high carbohydrate availability. Because glycogen depletion is associated with fatigue and reduced work rates, sports nutrition guidelines recommend a higher-carbohydrate diet. However, the number of carbohydrates consumed should depend on the volume and intensity of exercise.[5][3] For light to moderate exercise performed for up to 60 minutes per day, 3–7 grams of carbohydrate per kilogram of body weight per day (g/kg/d) is recommended, while individuals performing higher-intensity exercise for longer durations (1 to 5 hours per day) should consume 6–12 g/kg/d.[6] It’s also important to ensure an adequate intake of energy, carbohydrates, protein, fat, vitamins, and minerals.

Are low-carbohydrate and ketogenic diets good for aerobic exercise performance?

Is it better to do aerobic exercise fasted?

Which other factors can affect aerobic exercise performance?

Adequate rest and muscle recovery are crucial for aerobic exercise performance. One of the main factors influencing recovery is sleep, a lack of which has been shown to impair physical and mental recovery from exercise.[7] Other factors that can positively influence recovery include nutrient timing and choice of foods,[8] limiting alcohol exposure,[9] avoiding overtraining,[10], and reducing emotional and psychological stress and fatigue.

The environment can also influence aerobic exercise performance; heat and cold, humidity, air temperature, wind speed, altitude, and even clothing are all factors to consider when exercising in extreme conditions.[2][11]

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Examine Database: Aerobic Exercise Metrics
Creatine
L-Tyrosine
Citrulline
Vitamin C
Colostrum
L-Carnitine
Spirulina
Branched-Chain Amino Acids
Sodium Bicarbonate
Iron
Caffeine
Grape Juice
Rhodiola Rosea
Ashwagandha
Vitamin E
Nitrate
Astaxanthin
Cannabis
Tart Cherry Juice
Umckaloabo
Tongkat Ali
Black Ginger
Theanine
Beta-Alanine
Magnesium
Velvet Antler
Cordyceps
Blueberry
Cocoa Extract
Pyruvate
Coenzyme Q10
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Examine Database References
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  2. L-Carnitine - Smith WA, Fry AC, Tschume LC, Bloomer RJEffect of glycine propionyl-L-carnitine on aerobic and anaerobic exercise performanceInt J Sport Nutr Exerc Metab.(2008 Feb)
  3. Colostrum - Coombes JS, Conacher M, Austen SK, Marshall PADose effects of oral bovine colostrum on physical work capacity in cyclistsMed Sci Sports Exerc.(2002 Jul)
  4. Colostrum - Buckley JD, Butler RN, Southcott E, Brinkworth GDBovine colostrum supplementation during running training increases intestinal permeabilityNutrients.(2009 Feb)
  5. Citrulline - Hickner RC, Tanner CJ, Evans CA, Clark PD, Haddock A, Fortune C, Geddis H, Waugh W, McCammon ML-citrulline reduces time to exhaustion and insulin response to a graded exercise testMed Sci Sports Exerc.(2006 Apr)
  6. Creatine - Peyrebrune MC, Stokes K, Hall GM, Nevill MEEffect of creatine supplementation on training for competition in elite swimmersMed Sci Sports Exerc.(2005 Dec)
  7. Velvet Antler - Sleivert G, Burke V, Palmer C, Walmsley A, Gerrard D, Haines S, Littlejohn RThe effects of deer antler velvet extract or powder supplementation on aerobic power, erythropoiesis, and muscular strength and endurance characteristicsInt J Sport Nutr Exerc Metab.(2003 Sep)
  8. Iron - McClung JP, Karl JP, Cable SJ, Williams KW, Nindl BC, Young AJ, Lieberman HRRandomized, double-blind, placebo-controlled trial of iron supplementation in female soldiers during military training: effects on iron status, physical performance, and moodAm J Clin Nutr.(2009 Jul)
  9. Branched-Chain Amino Acids - Blomstrand E, Hassmén P, Ekblom B, Newsholme EAAdministration of branched-chain amino acids during sustained exercise--effects on performance and on plasma concentration of some amino acidsEur J Appl Physiol Occup Physiol.(1991)
  10. Cordyceps - Parcell AC, Smith JM, Schulthies SS, Myrer JW, Fellingham GCordyceps Sinensis (CordyMax Cs-4) supplementation does not improve endurance exercise performanceInt J Sport Nutr Exerc Metab.(2004 Apr)
  11. Cannabis - A M Renaud, Y CormierAcute effects of marihuana smoking on maximal exercise performanceMed Sci Sports Exerc.(1986 Dec)
  12. L-Tyrosine - Erin E Sutton, M Regina Coill, Patricia A DeusterIngestion of tyrosine: effects on endurance, muscle strength, and anaerobic performanceInt J Sport Nutr Exerc Metab.(2005 Apr)
  13. Vitamin E - Rokitzki L, Logemann E, Huber G, Keck E, Keul Jalpha-Tocopherol supplementation in racing cyclists during extreme endurance trainingInt J Sport Nutr.(1994 Sep)
  14. Blueberry - Lisa S McAnulty, David C Nieman, Charles L Dumke, Lesli A Shooter, Dru A Henson, Alan C Utter, Ginger Milne, Steven R McAnultyEffect of blueberry ingestion on natural killer cell counts, oxidative stress, and inflammation prior to and after 2.5 h of runningAppl Physiol Nutr Metab.(2011 Dec)
  15. Vitamin C - Roberts LA, Beattie K, Close GL, Morton JPVitamin C consumption does not impair training-induced improvements in exercise performanceInt J Sports Physiol Perform.(2011 Mar)
  16. Creatine - Murphy AJ, Watsford ML, Coutts AJ, Richards DAEffects of creatine supplementation on aerobic power and cardiovascular structure and functionJ Sci Med Sport.(2005 Sep)
  17. Pyruvate - Morrison MA, Spriet LL, Dyck DJPyruvate ingestion for 7 days does not improve aerobic performance in well-trained individualsJ Appl Physiol.(2000 Aug)
  18. Sodium Bicarbonate - Stephens TJ, McKenna MJ, Canny BJ, Snow RJ, McConell GKEffect of sodium bicarbonate on muscle metabolism during intense endurance cyclingMed Sci Sports Exerc.(2002 Apr)
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  20. L-Carnitine - Stuessi C, Hofer P, Meier C, Boutellier UL -Carnitine and the recovery from exhaustive endurance exercise: a randomised, double-blind, placebo-controlled trialEur J Appl Physiol.(2005 Dec)
  21. Colostrum - Buckley JD, Abbott MJ, Brinkworth GD, Whyte PBBovine colostrum supplementation during endurance running training improves recovery, but not performanceJ Sci Med Sport.(2002 Jun)
  22. Black Ginger - Wasuntarawat C, Pengnet S, Walaikavinan N, Kamkaew N, Bualoang T, Toskulkao C, McConell GNo effect of acute ingestion of Thai ginseng (Kaempferia parviflora) on sprint and endurance exercise performance in humansJ Sports Sci.(2010 Sep)
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  26. Spirulina - Artur Juszkiewicz, Piotr Basta, Elżbieta Petriczko, Bogusław Machaliński, Jerzy Trzeciak, Karolina Łuczkowska, Anna Skarpańska-StejnbornAn attempt to induce an immunomodulatory effect in rowers with spirulina extractJ Int Soc Sports Nutr.(2018 Feb 20)
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  31. L-Carnitine - Fatouros IG, Douroudos I, Panagoutsos S, Pasadakis P, Nikolaidis MG, Chatzinikolaou A, Sovatzidis A, Michailidis Y, Jamurtas AZ, Mandalidis D, Taxildaris K, Vargemezis VEffects of L-carnitine on oxidative stress responses in patients with renal diseaseMed Sci Sports Exerc.(2010 Oct)
  32. Cocoa Extract - Fraga CG, Actis-Goretta L, Ottaviani JI, Carrasquedo F, Lotito SB, Lazarus S, Schmitz HH, Keen CLRegular consumption of a flavanol-rich chocolate can improve oxidant stress in young soccer playersClin Dev Immunol.(2005 Mar)
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  35. Spirulina - Morgan Johnson, Lauren Hassinger, Joshua Davis, Steven T Devor, Robert A DiSilvestroA randomized, double blind, placebo controlled study of spirulina supplementation on indices of mental and physical fatigue in menInt J Food Sci Nutr.(2016)
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  40. Colostrum - Shing CM, Jenkins DG, Stevenson L, Coombes JSThe influence of bovine colostrum supplementation on exercise performance in highly trained cyclistsBr J Sports Med.(2006 Sep)
  41. Astaxanthin - Earnest CP, Lupo M, White KM, Church TSEffect of astaxanthin on cycling time trial performanceInt J Sports Med.(2011 Nov)
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  45. Creatine - Netreba I, Shenkman BS, Popov DV, Tarasova OS, Vdovina AB, Khotchenkov VP, Stekhanova TN, Vinogradova OLCreatine as a metabolic controller of skeletal muscles structure and function in strength exercises in humansRoss Fiziol Zh Im I M Sechenova.(2006 Jan)
  46. Creatine - Cañete S, San Juan AF, Pérez M, Gómez-Gallego F, López-Mojares LM, Earnest CP, Fleck SJ, Lucia ADoes creatine supplementation improve functional capacity in elderly womenJ Strength Cond Res.(2006 Feb)
  47. Theanine - A Juszkiewicz, A Glapa, P Basta, E Petriczko, K Żołnowski, B Machaliński, J Trzeciak, K Łuczkowska, A Skarpańska-StejnbornThe effect of L-theanine supplementation on the immune system of athletes exposed to strenuous physical exerciseJ Int Soc Sports Nutr.(2019 Feb 15)
  48. Astaxanthin - Res PT, Cermak NM, Stinkens R, Tollakson TJ, Haenen GR, Bast A, Van Loon LJAstaxanthin supplementation does not augment fat use or improve endurance performanceMed Sci Sports Exerc.(2013 Jun)
  49. Grape Juice - de Lima Tavares Toscano L, Silva AS, de França ACL, de Sousa BRV, de Almeida Filho EJB, da Silveira Costa M, Marques ATB, da Silva DF, de Farias Sena K, Cerqueira GS, da Conceição Rodrigues Gonçalves MA single dose of purple grape juice improves physical performance and antioxidant activity in runners: a randomized, crossover, double-blind, placebo studyEur J Nutr.(2019 Nov 15)
  50. L-Carnitine - Cha YS, Choi SK, Suh H, Lee SN, Cho D, Li KEffects of carnitine coingested caffeine on carnitine metabolism and endurance capacity in athletesJ Nutr Sci Vitaminol (Tokyo).(2001 Dec)
  51. Vitamin C - Davison GW, Ashton T, George L, Young IS, McEneny J, Davies B, Jackson SK, Peters JR, Bailey DMMolecular detection of exercise-induced free radicals following ascorbate prophylaxis in type 1 diabetes mellitus: a randomised controlled trialDiabetologia.(2008 Nov)
  52. Citrulline - Stephen J Bailey, Jamie R Blackwell, Terrence Lord, Anni Vanhatalo, Paul G Winyard, Andrew M Jonesl-Citrulline supplementation improves O2 uptake kinetics and high-intensity exercise performance in humansJ Appl Physiol (1985).(2015 Aug 15)
  53. Caffeine - Womack CJ, Saunders MJ, Bechtel MK, Bolton DJ, Martin M, Luden ND, Dunham W, Hancock MThe influence of a CYP1A2 polymorphism on the ergogenic effects of caffeineJ Int Soc Sports Nutr.(2012 Mar 15)
  54. Magnesium - Golf SW, Bender S, Grüttner JOn the significance of magnesium in extreme physical stressCardiovasc Drugs Ther.(1998 Sep)
  55. Spirulina - Marco Antonio Hernández-Lepe, José Alberto López-Díaz, Marco Antonio Juárez-Oropeza, Rosa Patricia Hernández-Torres, Abraham Wall-Medrano, Arnulfo Ramos-JiménezEffect of Arthrospira (Spirulina) maxima Supplementation and a Systematic Physical Exercise Program on the Body Composition and Cardiorespiratory Fitness of Overweight or Obese Subjects: A Double-Blind, Randomized, and Crossover Controlled TrialMar Drugs.(2018 Oct 1)
  56. Umckaloabo - Luna LA Jr, Bachi AL, Novaes e Brito RR, Eid RG, Suguri VM, Oliveira PW, Gregorio LC, Vaisberg MImmune responses induced by Pelargonium sidoides extract in serum and nasal mucosa of athletes after exhaustive exercise: modulation of secretory IgA, IL-6 and IL-15Phytomedicine.(2011 Feb 15)
  57. Citrulline - Joshua L Gills, Jordan M Glenn, Michelle Gray, Braden Romer, Hocheng LuAcute citrulline-malate supplementation is ineffective during aerobic cycling and subsequent anaerobic performance in recreationally active malesEur J Sport Sci.(2020 Feb 18)
  58. Nitrate - Murphy M, Eliot K, Heuertz RM, Weiss EWhole beetroot consumption acutely improves running performanceJ Acad Nutr Diet.(2012 Apr)
  59. Nitrate - Lansley KE, Winyard PG, Fulford J, Vanhatalo A, Bailey SJ, Blackwell JR, DiMenna FJ, Gilchrist M, Benjamin N, Jones AMDietary nitrate supplementation reduces the O2 cost of walking and running: a placebo-controlled studyJ Appl Physiol.(2011 Mar)
  60. Ashwagandha - Shenoy S, Chaskar U, Sandhu JS, Paadhi MMEffects of eight-week supplementation of Ashwagandha on cardiorespiratory endurance in elite Indian cyclistsJ Ayurveda Integr Med.(2012 Oct)
  61. Grape Juice - Toscano LT, Tavares RL, Toscano LT, Silva CS, Almeida AE, Biasoto AC, Gonçalves Mda C, Silva ASPotential ergogenic activity of grape juice in runnersAppl Physiol Nutr Metab.(2015 Sep)
  62. Colostrum - Antonio J, Sanders MS, Van Gammeren DThe effects of bovine colostrum supplementation on body composition and exercise performance in active men and womenNutrition.(2001 Mar)
  63. Rhodiola Rosea - Noreen EE, Buckley JG, Lewis SL, Brandauer J, Stuempfle KJThe effects of an acute dose of Rhodiola rosea on endurance exercise performanceJ Strength Cond Res.(2013 Mar)
  64. Citrulline - Sean T Stanelle, Kelsey L McLaughlin, Stephen F CrouseOne Week of L-Citrulline Supplementation Improves Performance in Trained CyclistsJ Strength Cond Res.(2020 Mar)
  65. Cannabis - R D Steadward, M SinghThe effects of smoking marihuana on physical performanceMed Sci Sports.(Winter 1975)
  66. Coenzyme Q10 - Bloomer RJ, Canale RE, McCarthy CG, Farney TMImpact of oral ubiquinol on blood oxidative stress and exercise performanceOxid Med Cell Longev.(2012)
  67. Citrulline - Takashi Suzuki, Masahiko Morita, Yoshinori Kobayashi, Ayako KamimuraOral L-citrulline supplementation enhances cycling time trial performance in healthy trained men: Double-blind randomized placebo-controlled 2-way crossover studyJ Int Soc Sports Nutr.(2016 Feb 19)
  68. Vitamin E - McAnulty SR, McAnulty LS, Nieman DC, Morrow JD, Shooter LA, Holmes S, Heward C, Henson DAEffect of alpha-tocopherol supplementation on plasma homocysteine and oxidative stress in highly trained athletes before and after exhaustive exerciseJ Nutr Biochem.(2005 Sep)
  69. L-Carnitine - Colombani P, Wenk C, Kunz I, Krähenbühl S, Kuhnt M, Arnold M, Frey-Rindova P, Frey W, Langhans WEffects of L-carnitine supplementation on physical performance and energy metabolism of endurance-trained athletes: a double-blind crossover field studyEur J Appl Physiol Occup Physiol.(1996)
  70. Sodium Bicarbonate - Pruscino CL, Ross ML, Gregory JR, Savage B, Flanagan TREffects of sodium bicarbonate, caffeine, and their combination on repeated 200-m freestyle performanceInt J Sport Nutr Exerc Metab.(2008 Apr)
  71. L-Tyrosine - Troy D Chinevere, Robert D Sawyer, Andrew R Creer, Robert K Conlee, Allen C ParcellEffects of L-tyrosine and carbohydrate ingestion on endurance exercise performanceJ Appl Physiol (1985).(2002 Nov)
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