Fitness in general includes both aerobic and anaerobic aspects. In accordance with the priorities of the sportsman, one or the other of the two aspects is going to be emphasized, nevertheless the second one will not be neglected. The objective of doing fitness exercises is, ideally, to create a complete athlete, able to face various psychological and physical demands.
The object of aerobic fitness is definitely the so-called build muscle mass, a term which refers back to the cardio-vascular system and also the heart muscle (myocardium). We’ll speak about trainings which tend not to make oxygen duty and which can be generally called ‘trainings of aerobic effort’. More exactly, they make reference to efforts which take too much time (more than 12 minutes) – usually they take between 20 and 60 minutes and they also determine acceleration of cardiac frequency and lung ventilation. Efficiency in training demands a frequency between 60-80% in the maximum cardiac frequency (calculated in accordance with the formula 720-age – in years).
The normal exercises of aerobic fitness originate from classic resistance sports (long-distance running, cycling, swimming, fast walking, etc.) and from different aerobic training programs (aerobic gymnastics, step-aerobic, tae-bo, dance, etc.).
Aerobic fitness uses specific cardio machines: treadmill, classic or elliptical exercise machine, stepper,etc. Dosing the aerobic effort depends on the somatic type and also the actual objectives of every sportsman.
Normally, the ectomorphic and mezomorphic types, which do not accumulate large volumes of subcutaneous adipose tissue, should practice for a rather limited time (20-30 minutes per training in two or three trainings per week, in non-consecutive days). Now is important for realizing a powerful cardiac stimulation, without the chance of losing muscular mass.
For your endomorphic somatic type, ‘benefiting’ of lots of adipose tissue, aerobic training must last 45-1 hour and needs to take place 4-6 times a week.
Even when trainings are extended (time, miles) and they are more frequent, their intensity, which can be given by the cardiac rhythm per training, must remain high, so finally the body burns as numerous calories as possible. It is actually popular that only after 20-30 minutes your body actually starts to mobilize the fat ‘deposits’. Before this, at the start of the education, the energetic support in the aerobic effort is ensured through the muscular and hepatic glycogen, exactly like in anaerobic efforts, which can be supported exclusively from the glycogen from your muscles as well as the liver.
This is one of the main reasons for recommending, in programs designed for weight reduction, aerobic exercises – those are the biggest and fastest ‘fat burners’. Needless to say, the other big benefits associated with these exercises appear qrxocy the cardiovascular, pulmonary, psychological and other levels.
A genuine euphoria is observed on the psychological level during aerobic training. This is motivated through the big number of endorphins produced in your body by this sort of effort. Endorphins, also referred to as hormones of happiness, are not produced in this particular big quantity during anaerobic effort. Anaerobic training determines a big release of catecholamine (adrenaline, noradrenalin), which are considered stress hormones.
A disadvantage of aerobic fitness is, to start with, non-creating a strong and fortified musculature, as a result of reduced muscle efforts. We are able to also observe (and must resist) the monotony in the training, which is long and repetitive. However, most of the time, the advantages of aerobic fitness are remarkable and irreplaceable.