Fitness in general includes both aerobic and anaerobic aspects. According to 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 make a complete athlete, able to face various physical and psychological demands.
The object of aerobic fitness is the so-called nutrition plan, an expression which refers to the cardio-vascular system and also the heart muscle (myocardium). We’ll talk about trainings which tend not to make oxygen duty and that are generally called ‘trainings of aerobic effort’. More exactly, they make reference to efforts which take a long time (more than 12 minutes) – usually they take between 20 and 1 hour and they also determine acceleration of cardiac frequency and lung ventilation. Efficiency in training requires a frequency between 60-80% of 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 as well as the actual objectives of each sportsman.
Normally, the ectomorphic and mezomorphic types, which usually do not accumulate large amounts of subcutaneous adipose tissue, will have to practice to get a rather short time (20-thirty minutes per learning several trainings per week, in non-consecutive days). This time is important for realizing an effective 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 happen 4-6 times per week.
Even if trainings are extended (time, miles) plus they are more frequent, their intensity, that is provided by the cardiac rhythm per training, must remain high, so finally our bodies burns as numerous calories as you can. It is actually well known that only after 20-thirty minutes the body starts to mobilize unwanted fat ‘deposits’. Before this, at the start of the education, the energetic support of the aerobic effort is ensured by the muscular and hepatic glycogen, the same as in anaerobic efforts, which can be supported exclusively through the glycogen from your muscles and also the liver.
This is probably the premiere factors behind recommending, in programs designed for weight loss, aerobic exercises – they are the biggest and fastest ‘fat burners’. Of course, another big benefits of these exercises appear qrxocy the cardiovascular, pulmonary, psychological along with other levels.
An actual euphoria is observed on the psychological level during aerobic training. This really is motivated by the big variety of endorphins produced in the body by this type of effort. Endorphins, also referred to as hormones of happiness, are not produced in such a big quantity during anaerobic effort. Anaerobic training determines a large discharge of catecholamine (adrenaline, noradrenalin), that are considered stress hormones.
A disadvantage of aerobic fitness is, to start with, non-developing a strong and fortified musculature, due to the reduced muscle efforts. We can also observe (and must resist) the monotony from the training, which can be long and repetitive. However, most of the time, the advantages of aerobic fitness are remarkable and irreplaceable.