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 objective of doing fitness exercises is, ideally, to create a complete athlete, able to face various psychological and physical demands.
The object of aerobic fitness will be the so-called strength training, an expression which refers back to the cardio-vascular system and the heart muscle (myocardium). We’ll talk about trainings which do not make oxygen duty and that are generally called ‘trainings of aerobic effort’. More exactly, they reference efforts which take too much time (greater than 12 minutes) – usually they take between 20 and 60 minutes and they determine acceleration of cardiac frequency and lung ventilation. Efficiency in training demands a frequency between 60-80% of 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 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 usually do not accumulate large volumes of subcutaneous adipose tissue, should practice to get a rather short period of time (20-half an hour per learning two or three trainings every week, in non-consecutive days). This time around is important for realizing a highly effective cardiac stimulation, without the risk of losing muscular mass.
For that endomorphic somatic type, ‘benefiting’ of lots of adipose tissue, aerobic training must last 45-60 minutes and needs to occur 4-6 times a 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 numerous calories as possible. It really is well-known that only after 20-half an hour your body begins to mobilize the fat ‘deposits’. Before, at the beginning of the courses, the energetic support from the aerobic effort is ensured from the muscular and hepatic glycogen, exactly like in anaerobic efforts, that are supported exclusively from the glycogen through the muscles and the liver.
This is probably the main reasons for recommending, in programs designed for losing weight, aerobic exercises – these 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.
A genuine euphoria is observed at the psychological level during aerobic training. This can be motivated by the big number of endorphins produced within the body by this type of effort. Endorphins, also known as hormones of happiness, are certainly not produced in this particular big quantity during anaerobic effort. Anaerobic training determines a big release of catecholamine (adrenaline, noradrenalin), which can be considered stress hormones.
A disadvantage of aerobic fitness is, first of all, non-creating a strong and fortified musculature, due to the reduced muscle efforts. We could also observe (and must resist) the monotony in the training, that is long and repetitive. However, generally speaking, the advantages of aerobic fitness are remarkable and irreplaceable.