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 objective 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 definitely the so-called fiber energy supplements, an expression which refers back to the cardio-vascular system and the heart muscle (myocardium). We’ll speak 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 (more than 12 minutes) – usually they take between 20 and 1 hour plus they determine acceleration of cardiac frequency and lung ventilation. Efficiency in training requires a frequency between 60-80% of the maximum cardiac frequency (calculated in accordance with the formula 720-age – in years).
The typical exercises of aerobic fitness originate 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 trainer, 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 usually do not accumulate large amounts of subcutaneous adipose tissue, should practice to get a rather short time (20-30 minutes per training in several trainings per week, in non-consecutive days). This time around is necessary for realizing an effective cardiac stimulation, without the potential risk of losing muscular mass.
For your endomorphic somatic type, ‘benefiting’ of a lot of adipose tissue, aerobic training must last 45-60 minutes and needs to happen 4-6 times a week.
Even when trainings are extended (time, miles) and they are generally more frequent, their intensity, which can be provided by the cardiac rhythm per training, must remain high, so finally our bodies burns as much calories as you can. It is popular that only after 20-thirty minutes our bodies actually starts to mobilize unwanted fat ‘deposits’. Before, at the outset of the training, the energetic support in the aerobic effort is ensured through the muscular and hepatic glycogen, exactly like in anaerobic efforts, which can be supported exclusively from the glycogen from the muscles and also the liver.
This is probably the premiere factors behind recommending, in programs designed for losing weight, aerobic exercises – those are the biggest and fastest ‘fat burners’. Of course, another big benefits associated with 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 is motivated through the big variety of endorphins produced within the body by this sort of effort. Endorphins, also called hormones of happiness, are certainly not produced in this big quantity during anaerobic effort. Anaerobic training determines a large launch of catecholamine (adrenaline, noradrenalin), which are 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 are able to also observe (and should resist) the monotony from the training, which can be long and repetitive. However, generally speaking, the benefits of aerobic fitness are remarkable and irreplaceable.