Fitness generally speaking includes both aerobic and anaerobic aspects. In accordance with the priorities of the sportsman, one or the other of the two aspects will 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 Best wellness organic protein, an expression which refers back to the cardio-vascular system and the heart muscle (myocardium). We’ll discuss trainings which tend not to make oxygen duty and which are generally called ‘trainings of aerobic effort’. More exactly, they reference efforts which take too much time (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% in the maximum cardiac frequency (calculated in accordance with 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 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 volumes of subcutaneous adipose tissue, will have to practice for a rather limited time (20-half an hour per education in two or three trainings every week, in non-consecutive days). Now is necessary for realizing a powerful cardiac stimulation, without the potential risk of losing muscular mass.
For your endomorphic somatic type, ‘benefiting’ of lots of adipose tissue, aerobic training must last 45-60 minutes and desires to take place 4-6 times a week.
Even though trainings are extended (time, miles) and they are generally more frequent, their intensity, which is provided by the cardiac rhythm per training, must remain high, so finally your body burns as numerous calories as you can. It is popular that only after 20-30 minutes our bodies starts to mobilize body fat ‘deposits’. Before this, at the outset of the courses, the energetic support of the aerobic effort is ensured by the muscular and hepatic glycogen, the same as in anaerobic efforts, which are supported exclusively by the glycogen through the muscles as well as the liver.
This is one of the main reasons for recommending, in programs designed for losing weight, aerobic exercises – these are the biggest and fastest ‘fat burners’. Obviously, one other big benefits associated with these exercises appear qrxocy the cardiovascular, pulmonary, psychological as well as other levels.
An actual euphoria is observed at the psychological level during aerobic training. This really is motivated by the big variety of endorphins produced within the body by this type of effort. Endorphins, also called hormones of happiness, are certainly not produced in such a big quantity during anaerobic effort. Anaerobic training determines a large release of catecholamine (adrenaline, noradrenalin), which are considered stress hormones.
A downside of aerobic fitness is, to start with, non-building a strong and fortified musculature, because of the reduced muscle efforts. We can also observe (and must resist) the monotony of the training, which is long and repetitive. However, in most cases, the main advantages of aerobic fitness are remarkable and irreplaceable.