Fitness in general includes both aerobic and anaerobic aspects. Based on the priorities of the sportsman, one or the other of the two aspects is going to be emphasized, however 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 Top 5 custom fitness exercises, an expression which means the cardio-vascular system as well as the heart muscle (myocardium). We’ll discuss trainings which do not make oxygen duty and which can be generally called ‘trainings of aerobic effort’. More exactly, they refer 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 demands a frequency between 60-80% from 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 (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 machine, stepper,etc. Dosing the aerobic effort depends on the somatic type and the actual objectives of each sportsman.
Normally, the ectomorphic and mezomorphic types, which tend not to accumulate large quantities of subcutaneous adipose tissue, will have to practice for any rather limited time (20-30 minutes per learning several trainings a week, in non-consecutive days). This time is important for realizing an effective cardiac stimulation, without the chance of losing muscular mass.
For your endomorphic somatic type, ‘benefiting’ of lots of adipose tissue, aerobic training must last 45-60 minutes and requires to happen 4-6 times per 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 our bodies burns as many calories as you can. It really is well-known that only after 20-half an hour our bodies starts to mobilize unwanted fat ‘deposits’. Before this, at the outset of the courses, the energetic support in the aerobic effort is ensured through the muscular and hepatic glycogen, just like in anaerobic efforts, which can be supported exclusively by the glycogen from the muscles and also the liver.
This is one of the main reasons for recommending, in programs designed for weight loss, aerobic exercises – those are the biggest and fastest ‘fat burners’. Of course, one other big advantages of these exercises appear qrxocy the cardiovascular, pulmonary, psychological as well as other levels.
A genuine euphoria is observed at the psychological level during aerobic training. This can be motivated through the big variety of endorphins produced in the body by this sort of effort. Endorphins, also known as hormones of happiness, are not produced in this big quantity during anaerobic effort. Anaerobic training determines a huge discharge of catecholamine (adrenaline, noradrenalin), which are considered stress hormones.
A downside of aerobic fitness is, first of all, non-building a strong and fortified musculature, as a result of reduced muscle efforts. We could also observe (and should resist) the monotony in the training, which can be long and repetitive. However, generally speaking, the benefits of aerobic fitness are remarkable and irreplaceable.