Fitness in general includes both aerobic and anaerobic aspects. Based on the priorities of the sportsman, one or the other of these two aspects will 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 physical and psychological demands.
The object of aerobic fitness is definitely the so-called Best wellness organic protein, a term which means the cardio-vascular system as well as the heart muscle (myocardium). We’ll talk about trainings which do not 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 demands a frequency between 60-80% of the maximum cardiac frequency (calculated according to the formula 720-age – in years).
The typical exercises of aerobic fitness come 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 exercise machine, stepper,etc. Dosing the aerobic effort depends on the somatic type and also 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 to get a rather limited time (20-thirty minutes per education in 2 or 3 trainings per week, in non-consecutive days). Now is necessary for realizing a highly effective 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 45-1 hour and needs to happen 4-6 times per week.
Even though trainings are extended (time, miles) and they are generally more frequent, their intensity, which is offered by the cardiac rhythm per training, must remain high, so finally our bodies burns as much calories as you can. It is well-known that only after 20-half an hour our bodies actually starts to mobilize the fat ‘deposits’. Before, at the outset of the courses, the energetic support in the aerobic effort is ensured through the muscular and hepatic glycogen, the same as in anaerobic efforts, which are supported exclusively by the glycogen from the muscles and the liver.
This is among the premiere factors behind recommending, in programs designed for weight reduction, aerobic exercises – they are the biggest and fastest ‘fat burners’. Of course, one other big benefits associated with these exercises appear qrxocy the cardiovascular, pulmonary, psychological along with other levels.
An actual euphoria is observed in the psychological level during aerobic training. This can be motivated from the big number of endorphins produced in the body by this type of effort. Endorphins, also known as hormones of happiness, usually 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 disadvantage of aerobic fitness is, first of all, non-building a strong and fortified musculature, because of the reduced muscle efforts. We could also observe (and must resist) the monotony of the training, which can be long and repetitive. However, generally speaking, the benefits of aerobic fitness are remarkable and irreplaceable.