Fitness generally 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 purpose 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 the so-called heart disease, a term which means the cardio-vascular system and also the heart muscle (myocardium). We’ll speak about trainings which tend not to make oxygen duty and which are generally called ‘trainings of aerobic effort’. More exactly, they make reference to efforts which take a long time (more 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 needs a frequency between 60-80% of the maximum cardiac frequency (calculated according to the formula 720-age – in years).
The normal 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 trainer, 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 do not accumulate large amounts of subcutaneous adipose tissue, should practice to get a rather short time (20-30 minutes per training in 2 or 3 trainings per week, in non-consecutive days). This time around is important for realizing a highly effective cardiac stimulation, without the chance of losing muscular mass.
For your endomorphic somatic type, ‘benefiting’ of lots of adipose tissue, aerobic training must last 45-1 hour and requires to happen 4-6 times a week.
Even though trainings are extended (time, miles) and they are generally more frequent, their intensity, which can be given by the cardiac rhythm per training, must remain high, so finally your body burns as many calories as possible. It really is popular that only after 20-30 minutes your body actually starts to mobilize unwanted fat ‘deposits’. Before this, at the start of the training, the energetic support in the aerobic effort is ensured through the muscular and hepatic glycogen, exactly like in anaerobic efforts, that are supported exclusively by the glycogen through the muscles and the liver.
This is probably the premiere factors behind recommending, in programs designed for weight loss, aerobic exercises – they are the biggest and fastest ‘fat burners’. Of course, the other big benefits associated with these exercises appear qrxocy the cardiovascular, pulmonary, psychological and other levels.
An actual euphoria is observed in the psychological level during aerobic training. This can be motivated by the big number of endorphins produced in your body by this kind of effort. Endorphins, also known as hormones of happiness, usually are not produced in this big quantity during anaerobic effort. Anaerobic training determines a big release of catecholamine (adrenaline, noradrenalin), which are considered stress hormones.
A downside of aerobic fitness is, to start with, non-developing a strong and fortified musculature, due to the reduced muscle efforts. We are able to also observe (and should 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.