Fitness in general includes both aerobic and anaerobic aspects. In accordance with the priorities of the sportsman, one or the other of these two aspects will 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 definitely the so-called build muscle mass, an expression which refers back to the cardio-vascular system and also 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 refer to efforts which take too much time (greater than 12 minutes) – usually they take between 20 and 60 minutes 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 according to 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 machine, stepper,etc. Dosing the aerobic effort depends on the somatic type and the actual objectives of 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 short time (20-thirty minutes per learning 2 or 3 trainings every week, in non-consecutive days). This time is important for realizing an effective cardiac stimulation, without the chance of losing muscular mass.
For that endomorphic somatic type, ‘benefiting’ of a lot of adipose tissue, aerobic training must last 45-60 minutes and requires to take place 4-6 times per week.
Even if trainings are extended (time, miles) and they are generally more frequent, their intensity, that is given by the cardiac rhythm per training, must remain high, so finally the body burns as numerous calories as you can. It is well-known that only after 20-30 minutes the body begins to mobilize unwanted fat ‘deposits’. Before, at the beginning of the courses, the energetic support in the aerobic effort is ensured by the muscular and hepatic glycogen, exactly like in anaerobic efforts, which are supported exclusively through the glycogen from your muscles and the liver.
This is one of the premiere factors behind recommending, in programs designed for weight reduction, aerobic exercises – they are the biggest and fastest ‘fat burners’. Obviously, another big benefits of these exercises appear qrxocy the cardiovascular, pulmonary, psychological and other levels.
An actual euphoria is observed on the psychological level during aerobic training. This can be motivated through the big number of endorphins produced within the body by this kind of effort. Endorphins, also called 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), that are considered stress hormones.
A disadvantage 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 of the training, which is long and repetitive. However, generally speaking, the benefits of aerobic fitness are remarkable and irreplaceable.