Fitness generally speaking includes both aerobic and anaerobic aspects. In accordance with the priorities of the sportsman, one or the other of the two aspects will likely be emphasized, however the second one will not be neglected. The goal of doing fitness exercises is, ideally, to make a complete athlete, able to face various psychological and physical demands.
The object of aerobic fitness is definitely the so-called Best wellness organic protein, an expression which refers back to the cardio-vascular system and also 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 reference 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 demands a frequency between 60-80% in the maximum cardiac frequency (calculated based on the formula 720-age – in years).
The standard 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 and the actual objectives of each and every sportsman.
Normally, the ectomorphic and mezomorphic types, which do not accumulate large volumes of subcutaneous adipose tissue, will have to practice for a rather limited time (20-half an hour per education in several trainings a week, in non-consecutive days). This time is essential for realizing a highly effective 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 desires to take place 4-6 times a week.
Even though trainings are extended (time, miles) and they are more frequent, their intensity, which can be offered by the cardiac rhythm per training, must remain high, so finally our bodies burns as many calories as possible. It really is well known that only after 20-thirty minutes our bodies actually starts to mobilize the fat ‘deposits’. Before this, at the beginning of the training, the energetic support of the aerobic effort is ensured through the muscular and hepatic glycogen, just like in anaerobic efforts, which can be supported exclusively through the glycogen from the muscles and the liver.
This is among the main reasons for recommending, in programs designed for losing weight, aerobic exercises – those are the biggest and fastest ‘fat burners’. Obviously, the other big benefits of these exercises appear qrxocy the cardiovascular, pulmonary, psychological as well as other levels.
A real euphoria is observed at the psychological level during aerobic training. This really is motivated through the big number of endorphins produced in your body by this sort 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 huge release of catecholamine (adrenaline, noradrenalin), which are considered stress hormones.
A drawback to aerobic fitness is, to begin with, non-creating a strong and fortified musculature, as a result of reduced muscle efforts. We can also observe (and must resist) the monotony from the training, which is long and repetitive. However, generally speaking, the benefits of aerobic fitness are remarkable and irreplaceable.