Fitness generally includes both aerobic and anaerobic aspects. According to the priorities of the sportsman, one or the other of these two aspects is going to be emphasized, nevertheless the second one will not be neglected. The objective of doing fitness exercises is, ideally, to make a complete athlete, able to face various physical and psychological demands.
The object of aerobic fitness is definitely the so-called blood pressure, a term which refers back to the cardio-vascular system and also the heart muscle (myocardium). We’ll discuss 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 (a lot more than 12 minutes) – usually they take between 20 and 1 hour plus they determine acceleration of cardiac frequency and lung ventilation. Efficiency in training needs a frequency between 60-80% of the maximum cardiac frequency (calculated according to 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 the actual objectives of each sportsman.
Normally, the ectomorphic and mezomorphic types, which usually do not accumulate large quantities of subcutaneous adipose tissue, will have to practice to get a rather limited time (20-30 minutes per education in 2 or 3 trainings every week, in non-consecutive days). Now is important for realizing an effective cardiac stimulation, without the chance of losing muscular mass.
For that endomorphic somatic type, ‘benefiting’ of lots of adipose tissue, aerobic training must last 45-1 hour and requires to take place 4-6 times per week.
Even though trainings are extended (time, miles) and they are more frequent, their intensity, which can be provided by the cardiac rhythm per training, must remain high, so finally the body burns as many calories as is possible. It really is popular that only after 20-30 minutes our bodies actually starts to mobilize body fat ‘deposits’. Before this, at the start of the education, the energetic support in the aerobic effort is ensured from the muscular and hepatic glycogen, just like in anaerobic efforts, that are supported exclusively from the glycogen through the muscles and the liver.
This is among the premiere factors behind recommending, in programs designed for losing weight, aerobic exercises – they are the biggest and fastest ‘fat burners’. Of course, another big advantages of these exercises appear qrxocy the cardiovascular, pulmonary, psychological as well as other levels.
A genuine euphoria is observed in the psychological level during aerobic training. This really is motivated by the big variety of endorphins produced within the body by this kind of effort. Endorphins, also called hormones of happiness, are not produced in this particular big quantity during anaerobic effort. Anaerobic training determines a big launch of catecholamine (adrenaline, noradrenalin), that are considered stress hormones.
A disadvantage of aerobic fitness is, first of all, non-developing a strong and fortified musculature, because of the reduced muscle efforts. We could also observe (and should resist) the monotony from the training, which is long and repetitive. However, in most cases, the main advantages of aerobic fitness are remarkable and irreplaceable.