Fitness generally includes both aerobic and anaerobic aspects. Based on the priorities of the sportsman, one or the other of the two aspects will likely be emphasized, nevertheless the second one will not be neglected. The purpose of doing fitness exercises is, ideally, to make a complete athlete, able to face various physical and psychological demands.
The object of aerobic fitness will be the so-called diabetes, a term which refers to the cardio-vascular system and also the heart muscle (myocardium). We’ll discuss trainings which do not make oxygen duty and which are generally called ‘trainings of aerobic effort’. More exactly, they refer to efforts which take too much time (greater 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% in the maximum cardiac frequency (calculated according to the formula 720-age – in years).
The normal 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, will have to practice to get a rather short period of time (20-30 minutes per learning 2 or 3 trainings per week, in non-consecutive days). Now is necessary for realizing a powerful cardiac stimulation, without the risk of losing muscular mass.
For the endomorphic somatic type, ‘benefiting’ of lots of adipose tissue, aerobic training must last 45-60 minutes and requires to occur 4-6 times a week.
Even when 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 many calories as possible. It is actually well known that only after 20-thirty minutes your body actually starts to mobilize unwanted fat ‘deposits’. Before, at the beginning of the education, 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 by the glycogen from the muscles and also the liver.
This is probably the main reasons for recommending, in programs designed for losing weight, aerobic exercises – they are the biggest and fastest ‘fat burners’. Obviously, another 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 kind of effort. Endorphins, also known as hormones of happiness, usually are not produced in this big quantity during anaerobic effort. Anaerobic training determines a big discharge of catecholamine (adrenaline, noradrenalin), which can be considered stress hormones.
A downside of aerobic fitness is, to begin with, non-developing a strong and fortified musculature, as a result of reduced muscle efforts. We could also observe (and must resist) the monotony from the training, which can be long and repetitive. However, most of the time, the benefits of aerobic fitness are remarkable and irreplaceable.