Fitness in general includes both aerobic and anaerobic aspects. In accordance with the priorities of the sportsman, one or the other of the two aspects is going to 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 psychological and physical demands.
The object of aerobic fitness is the so-called Best wellness organic protein, an expression which means 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 make reference to efforts which take a long time (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 requires a frequency between 60-80% in the maximum cardiac frequency (calculated based on the formula 720-age – in years).
The typical 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 every sportsman.
Normally, the ectomorphic and mezomorphic types, which tend not to accumulate large amounts of subcutaneous adipose tissue, should practice to get a rather limited time (20-30 minutes per training in two or three trainings every week, in non-consecutive days). This time is essential for realizing a highly effective cardiac stimulation, without the chance of losing muscular mass.
For your endomorphic somatic type, ‘benefiting’ of plenty of adipose tissue, aerobic training must last 45-1 hour and desires to occur 4-6 times per week.
Even though trainings are extended (time, miles) and they are generally more frequent, their intensity, which can be given by the cardiac rhythm per training, must remain high, so finally your body burns as many calories as is possible. It is well known that only after 20-half an hour our bodies starts to mobilize unwanted fat ‘deposits’. Before, at the outset of the training, the energetic support in the aerobic effort is ensured by the muscular and hepatic glycogen, the same as in anaerobic efforts, which are supported exclusively through the glycogen from your muscles as well as the liver.
This is one of the main reasons for recommending, in programs designed for losing weight, aerobic exercises – they are the biggest and fastest ‘fat burners’. Obviously, the other big advantages of these exercises appear qrxocy the cardiovascular, pulmonary, psychological and other levels.
An actual euphoria is observed at the psychological level during aerobic training. This is motivated by the big quantity of endorphins produced in the body by this kind of effort. Endorphins, also referred to as hormones of happiness, are certainly not produced in this particular big quantity during anaerobic effort. Anaerobic training determines a large launch of catecholamine (adrenaline, noradrenalin), which are considered stress hormones.
A drawback to aerobic fitness is, to start with, non-creating a strong and fortified musculature, because of the reduced muscle efforts. We could also observe (and should resist) the monotony from the training, that is long and repetitive. However, generally speaking, the main advantages of aerobic fitness are remarkable and irreplaceable.