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, however the second one will not be neglected. The goal 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 the so-called Top 5 custom fitness exercises, an expression which means the cardio-vascular system and also the heart muscle (myocardium). We’ll speak about trainings which usually do not make oxygen duty and which can be generally called ‘trainings of aerobic effort’. More exactly, they refer to efforts which take a long 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% from the maximum cardiac frequency (calculated based on the formula 720-age – in years).
The standard exercises of aerobic fitness result 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 and 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 period of time (20-thirty minutes per learning 2 or 3 trainings every week, in non-consecutive days). This time around is important for realizing a powerful cardiac stimulation, without the risk of losing muscular mass.
For your endomorphic somatic type, ‘benefiting’ of plenty of adipose tissue, aerobic training must last 45-1 hour and needs to happen 4-6 times every week.
Even when trainings are extended (time, miles) plus they are more frequent, their intensity, which is given by the cardiac rhythm per training, must remain high, so finally the body burns as numerous calories as you can. It is well known that only after 20-half an hour the body begins to mobilize body fat ‘deposits’. Before this, at the beginning of the education, the energetic support in the aerobic effort is ensured through the muscular and hepatic glycogen, the same as in anaerobic efforts, that are supported exclusively through the glycogen through the muscles and the liver.
This is among the main reasons for recommending, in programs designed for weight reduction, aerobic exercises – they are the biggest and fastest ‘fat burners’. Needless to say, one other big benefits of these exercises appear qrxocy the cardiovascular, pulmonary, psychological as well as other levels.
A genuine euphoria is observed on the psychological level during aerobic training. This really is motivated from the big number of endorphins produced in 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 discharge of catecholamine (adrenaline, noradrenalin), which can be considered stress hormones.
A drawback to aerobic fitness is, to start with, non-developing a strong and fortified musculature, because of the reduced muscle efforts. We are able to also observe (and must resist) the monotony from the training, that is long and repetitive. However, most of the time, the main advantages of aerobic fitness are remarkable and irreplaceable.