Fitness generally speaking includes both aerobic and anaerobic aspects. Based on the priorities of the sportsman, one or the other of the two aspects will be emphasized, nevertheless 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 Best wellness organic protein, a term which refers to the cardio-vascular system and also the heart muscle (myocardium). We’ll discuss trainings which 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 (greater than 12 minutes) – usually they take between 20 and 60 minutes plus they determine acceleration of cardiac frequency and lung ventilation. Efficiency in training demands a frequency between 60-80% in the maximum cardiac frequency (calculated based on the formula 720-age – in years).
The standard 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 exercise machine, stepper,etc. Dosing the aerobic effort depends on the somatic type as well as the actual objectives of each sportsman.
Normally, the ectomorphic and mezomorphic types, which tend not to accumulate large amounts of subcutaneous adipose tissue, will need to practice for a rather short period of time (20-30 minutes per learning 2 or 3 trainings a 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 a lot of adipose tissue, aerobic training must last 45-1 hour and desires to occur 4-6 times every week.
Even though trainings are extended (time, miles) and they are generally more frequent, their intensity, that is provided by the cardiac rhythm per training, must remain high, so finally your body burns as numerous calories as you can. It is well known that only after 20-thirty minutes our bodies starts to mobilize unwanted fat ‘deposits’. Before, at the start of the courses, the energetic support in the aerobic effort is ensured from the muscular and hepatic glycogen, exactly like in anaerobic efforts, that are supported exclusively through the glycogen from the muscles and the liver.
This is among the premiere factors behind recommending, in programs designed for weight loss, aerobic exercises – these are the biggest and fastest ‘fat burners’. Needless to say, another big benefits of these exercises appear qrxocy the cardiovascular, pulmonary, psychological along with other levels.
A real euphoria is observed on the psychological level during aerobic training. This is motivated from the big number of endorphins produced in the body by this kind of effort. Endorphins, also known as hormones of happiness, are not produced in this big quantity during anaerobic effort. Anaerobic training determines a big discharge of catecholamine (adrenaline, noradrenalin), which can be considered stress hormones.
A downside of aerobic fitness is, to start with, non-creating a strong and fortified musculature, as a result of reduced muscle efforts. We are able to also observe (and must resist) the monotony of the training, which is long and repetitive. However, most of the time, the advantages of aerobic fitness are remarkable and irreplaceable.