Fitness in general includes both aerobic and anaerobic aspects. In accordance with the priorities of the sportsman, one or the other of these two aspects will be emphasized, but the second one will not be neglected. The goal 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 Top 5 custom fitness exercises, an expression which refers back to the cardio-vascular system as well as the heart muscle (myocardium). We’ll talk 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 too much time (a lot more than 12 minutes) – usually they take between 20 and 1 hour and they determine acceleration of cardiac frequency and lung ventilation. Efficiency in training demands a frequency between 60-80% of the maximum cardiac frequency (calculated in accordance with the formula 720-age – in years).
The normal exercises of aerobic fitness result from classic resistance sports (cross country 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 machine, stepper,etc. Dosing the aerobic effort depends on the somatic type as well as the actual objectives of each and every sportsman.
Normally, the ectomorphic and mezomorphic types, which usually do not accumulate large quantities of subcutaneous adipose tissue, should practice for any rather limited time (20-30 minutes per education in 2 or 3 trainings a week, in non-consecutive days). Now is important for realizing a powerful cardiac stimulation, without the potential risk of losing muscular mass.
For your endomorphic somatic type, ‘benefiting’ of a lot of adipose tissue, aerobic training must last 45-60 minutes and needs to take place 4-6 times every week.
Even though trainings are extended (time, miles) plus they are more frequent, their intensity, which is provided by the cardiac rhythm per training, must remain high, so finally the body burns as numerous calories as possible. It is actually well known that only after 20-thirty minutes the body begins to mobilize the fat ‘deposits’. Before this, at the start of the courses, the energetic support of the aerobic effort is ensured from the muscular and hepatic glycogen, the same as in anaerobic efforts, that are supported exclusively through the glycogen through the muscles as well as the liver.
This is among the main reasons for recommending, in programs designed for weight reduction, aerobic exercises – these are the biggest and fastest ‘fat burners’. Obviously, the other big benefits associated with these exercises appear qrxocy the cardiovascular, pulmonary, psychological as well as other levels.
An actual euphoria is observed on the psychological level during aerobic training. This really is motivated from the big variety of endorphins produced within the body by this kind of effort. Endorphins, also known as hormones of happiness, are not produced in this big quantity during anaerobic effort. Anaerobic training determines a huge discharge of catecholamine (adrenaline, noradrenalin), that are considered stress hormones.
A downside 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 from the training, that is long and repetitive. However, most of the time, the advantages of aerobic fitness are remarkable and irreplaceable.