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 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 psychological and physical demands.
The object of aerobic fitness is the so-called build muscle mass, a term which refers to the cardio-vascular system as well as the heart muscle (myocardium). We’ll speak about trainings which usually do not make oxygen duty and that are generally called ‘trainings of aerobic effort’. More exactly, they make reference to 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 come 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 and also the actual objectives of each and every sportsman.
Normally, the ectomorphic and mezomorphic types, which do not accumulate large volumes of subcutaneous adipose tissue, should practice for a rather short time (20-30 minutes per learning 2 or 3 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 45-1 hour and requires to happen 4-6 times every week.
Even though trainings are extended (time, miles) and they are more frequent, their intensity, which is given by the cardiac rhythm per training, must remain high, so finally your body burns as many calories as possible. It is actually well-known that only after 20-half an hour our bodies actually starts to mobilize body fat ‘deposits’. Before this, at the outset of the training, the energetic support from the aerobic effort is ensured through the muscular and hepatic glycogen, just like in anaerobic efforts, which are supported exclusively by the glycogen from the muscles as well as the liver.
This is probably the main reasons for recommending, in programs designed for weight reduction, aerobic exercises – they are the biggest and fastest ‘fat burners’. Of course, another big benefits associated with these exercises appear qrxocy the cardiovascular, pulmonary, psychological and other levels.
A genuine euphoria is observed at the psychological level during aerobic training. This really is motivated from the big quantity of endorphins produced within the body by this sort of effort. Endorphins, also called hormones of happiness, are certainly not produced in such a big quantity during anaerobic effort. Anaerobic training determines a large launch of catecholamine (adrenaline, noradrenalin), which 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 must resist) the monotony in the training, that is long and repetitive. However, most of the time, the benefits of aerobic fitness are remarkable and irreplaceable.