Fitness Aerobic - Training

Fitness Aerobic - Training

 

Fitness in general includes both aerobic and anaerobic aspects. Depending on the priorities of the sportsman, one or the other of the two aspects stand out, but the second is not 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 called cardio training, a term that refers to the cardiovascular system and the heart muscle (myocardium). We'll talk about trainings which do not make oxygen duty and which are generally called 'trainings of aerobic effort. 


 Rather, they refer to efforts which take a long time (over 12 minutes) - usually take between 20 and 60 minutes and determine the acceleration of the heart rate and pulmonary ventilation. Efficiency in training requires a frequency between 60-80% of maximum heart rate (calculated according to 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 (aerobics, step aerobics, tae-bo , dance, etc.).

Aerobic fitness uses specific cardio machines: treadmill, classic or elliptical trainer, stepper, etc. The dosage of aerobic effort depends somatic type and the actual objectives of each sportsman.

Normally, the types of ectomorph and mezomorphic, large amounts of subcutaneous adipose tissue has accumulated, they will practice for a short time (20-30 minutes per training in two or three training sessions per week on days non-consecutive). It is necessary to conduct an effective cardiac stimulation This time, the risk of muscle loss.

For the endomorph body type, 'benefiting' of a lot of adipose tissue, aerobic training must last 45-60 minutes and should be performed 4-6 times a week
.Although trainings are extended (time, miles) and are more frequent, their intensity, which is given by the cardiac rhythm per training, you must remain high, so finally the body burns as many calories as possible. It is well known that only after 20-30 minutes the body starts to mobilize the "deposits" fat.

 Before that, at the beginning of training, the energetic support of the aerobic effort is ensured by the muscular and hepatic glycogen, the same as in anaerobic efforts, which are supported exclusively by the glycogen in the muscles and liver .

This is one of the main reasons for recommending, in programs designed for losing weight, aerobic exercises - which are the largest and most "fat burners" faster. Of course, the other big benefits of these exercises appear at the cardiovascular, pulmonary, psychological part and other levels.

A real euphoria is observed at the psychological level during aerobic training. This is motivated by the large number of endorphins produced in the body by this type of effort. Endorphins, also called hormones of happiness, are not developed in a lot of those during anaerobic effort. Anaerobic training determines a big release of catecholamines (epinephrine, norepinephrine), which are considered stress hormones.

A disadvantage of aerobic fitness is, first, not development of a strong and fortified musculature, because of the reduced muscle efforts. We can also observe (and must resist) the monotony of training, which is long and repetitive.

However, overall, the advantages of aerobic fitness are remarkable and irreplaceable.