Fitness generally speaking includes both aerobic and anaerobic aspects. Based on the priorities of the sportsman, one or the other of these two aspects will likely be emphasized, but the second one will not be neglected. The purpose of doing fitness exercises is, ideally, to create a complete athlete, able to face various physical and psychological demands.
The object of aerobic fitness is the so-called heart disease, a term which refers back to the cardio-vascular system and also the heart muscle (myocardium). We’ll talk about trainings which usually do not make oxygen duty and that are generally called ‘trainings of aerobic effort’. More exactly, they make reference to efforts which take too much time (a lot 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 needs a frequency between 60-80% from the maximum cardiac frequency (calculated in accordance with the formula 720-age – in years).
The standard 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 trainer, stepper,etc. Dosing the aerobic effort depends on the somatic type and the actual objectives of every sportsman.
Normally, the ectomorphic and mezomorphic types, which do not accumulate large quantities of subcutaneous adipose tissue, will have to practice for any rather short time (20-30 minutes per education in two or three trainings per week, in non-consecutive days). Now is essential for realizing a powerful cardiac stimulation, without the potential risk of losing muscular mass.
For your endomorphic somatic type, ‘benefiting’ of plenty of adipose tissue, aerobic training must last 45-60 minutes and desires to take place 4-6 times a week.
Even if trainings are extended (time, miles) and they are generally more frequent, their intensity, which can be provided by the cardiac rhythm per training, must remain high, so finally our bodies burns as numerous calories as possible. It really is well-known that only after 20-30 minutes your body actually starts to mobilize unwanted fat ‘deposits’. Before, at the beginning of the courses, the energetic support in the aerobic effort is ensured by the muscular and hepatic glycogen, exactly like in anaerobic efforts, which can be supported exclusively through the glycogen from the muscles as well as the liver.
This is among the premiere factors behind recommending, in programs designed for weight reduction, aerobic exercises – they are the biggest and fastest ‘fat burners’. Of course, one other big advantages of these exercises appear qrxocy the cardiovascular, pulmonary, psychological and other levels.
An actual euphoria is observed at the psychological level during aerobic training. This is motivated from the big number of endorphins produced in the body by this kind of effort. Endorphins, also known as hormones of happiness, usually are not produced in this particular big quantity during anaerobic effort. Anaerobic training determines a large release of catecholamine (adrenaline, noradrenalin), which are considered stress hormones.
A drawback to aerobic fitness is, first of all, non-developing a strong and fortified musculature, due to the reduced muscle efforts. We are able to also observe (and should resist) the monotony from the training, which is long and repetitive. However, generally speaking, the main advantages of aerobic fitness are remarkable and irreplaceable.