| Fitness in general includes both aerobic and anaerobic | | | | mass. |
| aspects. According to the priorities of the sportsman, | | | | For the endomorphic somatic type, 'benefiting' of a lot |
| one or the other of the two aspects will be | | | | of adipose tissue, aerobic training must last 45-60 |
| emphasized, but the second one will not be neglected. | | | | minutes and needs to take place 4-6 times a week. |
| The purpose of doing fitness exercises is, ideally, to | | | | Even if trainings are extended (time, miles) and they |
| create a complete athlete, able to face various | | | | are more frequent, their intensity, which is given by the |
| physical and psychological demands. | | | | cardiac rhythm per training, must remain high, so finally |
| The object of aerobic fitness is the so-called cardio | | | | the body burns as many calories as possible. It is |
| training, a term which refers to the cardio-vascular | | | | well-known that only after 20-30 minutes the body |
| system and the heart muscle (myocardium). We'll talk | | | | starts to mobilize the fat 'deposits'. Before this, at the |
| about trainings which do not make oxygen duty and | | | | beginning of the training, the energetic support of the |
| which are generally called 'trainings of aerobic effort'. | | | | aerobic effort is ensured by the muscular and hepatic |
| More exactly, they refer to efforts which take a long | | | | glycogen, the same as in anaerobic efforts, which are |
| time (more than 12 minutes) - usually they take | | | | supported exclusively by the glycogen from the |
| between 20 and 60 minutes and they determine | | | | muscles and the liver. |
| acceleration of cardiac frequency and lung ventilation. | | | | This is one of the main reasons for recommending, in |
| Efficiency in training requires a frequency between | | | | programs designed for losing weight, aerobic exercises |
| 60-80% of the maximum cardiac frequency | | | | - they are the biggest and fastest 'fat burners'. Of |
| (calculated according to the formula 720-age - in | | | | course, the other big benefits of these exercises |
| years). | | | | appear at the cardiovascular, pulmonary, psychological |
| The typical exercises of aerobic fitness come from | | | | and other levels. |
| classic resistance sports (long distance running, cycling, | | | | A real euphoria is observed at the psychological level |
| swimming, fast walking, etc.) and from different aerobic | | | | during aerobic training. This is motivated by the big |
| training programs (aerobic gymnastics, step-aerobic, | | | | number of endorphins produced in the body by this |
| tae-bo, dance, etc.). | | | | type of effort. Endorphins, also called hormones of |
| Aerobic fitness uses specific cardio machines: treadmill, | | | | happiness, are not produced in such a big quantity |
| classic or elliptical trainer, stepper,etc. Dosing the | | | | during anaerobic effort. Anaerobic training determines |
| aerobic effort depends on the somatic type and the | | | | a big release of catecholamine (adrenaline, |
| actual objectives of each sportsman. | | | | noradrenalin), which are considered stress hormones. |
| Normally, the ectomorphic and mezomorphic types, | | | | A disadvantage of aerobic fitness is, first of all, |
| which do not accumulate large quantities of | | | | non-developing a strong and fortified musculature, |
| subcutaneous adipose tissue, will need to practice for | | | | because of the reduced muscle efforts. We can also |
| a rather short time (20-30 minutes per training in two | | | | observe (and must resist) the monotony of the training, |
| or three trainings a week, in non-consecutive days). | | | | which is long and repetitive. |
| This time is necessary for realizing an effective | | | | However, generally speaking, the advantages of |
| cardiac stimulation, without the risk of losing muscular | | | | aerobic fitness are remarkable and irreplaceable. |