Fitness generally includes both aerobic and anaerobic aspects. In accordance with the priorities of the sportsman, one or the other of these two aspects is going to be emphasized, however 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 is the so-called nutrition plan, an expression which refers back to the cardio-vascular system as well as 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 reference efforts which take a long time (more than 12 minutes) – usually they take between 20 and 60 minutes plus they determine acceleration of cardiac frequency and lung ventilation. Efficiency in training needs a frequency between 60-80% of the maximum cardiac frequency (calculated according to 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 exercise 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, should practice for any rather short time (20-half an hour per learning two or three trainings per week, in non-consecutive days). This time around is necessary for realizing an effective cardiac stimulation, without the risk of losing muscular mass.
For that endomorphic somatic type, ‘benefiting’ of plenty of adipose tissue, aerobic training must last 45-60 minutes and needs to happen 4-6 times per week.
Even when trainings are extended (time, miles) plus they are more frequent, their intensity, which can be offered by the cardiac rhythm per training, must remain high, so finally the body burns as many calories as is possible. It is well-known that only after 20-half an hour the body begins to mobilize the fat ‘deposits’. Before this, at the beginning of the education, the energetic support from the aerobic effort is ensured through the muscular and hepatic glycogen, exactly like in anaerobic efforts, that are 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 reduction, aerobic exercises – those are the biggest and fastest ‘fat burners’. Obviously, one other big advantages of these exercises appear qrxocy the cardiovascular, pulmonary, psychological along with other levels.
A real euphoria is observed in the psychological level during aerobic training. This can be motivated by the big variety of endorphins produced in your body by this kind of effort. Endorphins, also referred to as hormones of happiness, are not produced in this particular big quantity during anaerobic effort. Anaerobic training determines a large discharge of catecholamine (adrenaline, noradrenalin), which are considered stress hormones.
A disadvantage of aerobic fitness is, to start with, non-building a strong and fortified musculature, due to the reduced muscle efforts. We are able to also observe (and must resist) the monotony in the training, which can be long and repetitive. However, most of the time, the main advantages of aerobic fitness are remarkable and irreplaceable.