Using slow tempos, low resistance, long duration such as a 3 seconds up and 3 seconds down with no pause at the top or bottom for 1-2 minutes, can enhance your goal of aerobic development. Exercise selection will create aerobic adaptations in the specific muscles performing work.
Aerobic central adaptations include increasing chamber size of left ventricle (eccentric hypertrophy), respiratory capacity, increased parasympathetic tone to SA node, and increased Brain Derived Neurotrophic Factor (neural plasticity).
Peripheral adaptations include increased capillary density (vascular network), increased mitochondrial density, and increased aerobic enzymes. Compressing not occluding the tissue to facilitate blood flow through the working muscle should be the goal at these low intensities. “Everywhere there is oxygen, mitochondria will grow.” – Aaron Davis
Overall it’s the ability to deliver/supply blood to the working muscles and utilize oxygen to create mechanical work AND get better at using oxygen will reduce system threat:
“The primary regulatory mechanism of the cardiorespiratory and neuromuscular system facilitate intense exercise until it perceives a risk of ischemic injury to the heart, central nervous system, muscles, and other tissues and organs” (Brooks, Fahey, & Baldwin, 2005).
Aerobic development is key for performance and allows you to do more work over time…often exercise needs to be perceived as high intensity/difficulty to be effective but that couldn’t be further from the truth.
“People are really addicted to that sensation of fatigue, that’s what they have neurologically associated as success…It’s a mental anchor.” -Mike T. Nelson