| Anaerobic fitness is the force component of fitness in | | | | avoided; this usually appears in very long training |
| general, which also contains at least two other | | | | sessions (two hours or even more). |
| essential components: aerobic fitness (the part of | | | | Another modality of reducing the time of training is |
| cardio-vascular resistance) and joint mobility. Speed | | | | doing super-series whose object is to train two |
| and skill are native qualities and they are not very | | | | antagonistic groups of muscles (chest and back or |
| relevant for the health state - which is the main | | | | biceps and triceps, etc.). Thus, for each group of |
| concern in mass fitness, the one meant to keep the | | | | muscles must be performed a series of exercises, |
| body in good shape. | | | | without a break in between; the break is taken only at |
| The purpose of anaerobic training programs is | | | | the end of this double effort. The programs can also |
| developing the force, the fortifying of the body or the | | | | contain triple series or even giant-series (more than |
| muscular mass. There are situations when only force | | | | three exercises one after the other). The intensity of |
| or muscle fortifying is intended. The typical example for | | | | the training can be considerably increased: many |
| these situations is given by the sports organized in | | | | muscles can be trained in a short time. |
| categories, in which physical force (with the interdiction | | | | The weekly frequency of the training remains the |
| of going over a certain limit of weight) is tested. | | | | same (three sessions); so the aerobic phase can be |
| Growth of muscular mass determines increase of | | | | covered in the free days. If only three or even two |
| force and fortifying of the skeletal muscles. In this | | | | weekly sessions are possible, mixed programs can be |
| case, the fitness programs are very similar to body | | | | adopted: after the anaerobic fitness, always done at |
| building trainings, without being followed by the | | | | the beginning of the session, 15-20 minutes of aerobic |
| spectacular, yet dangerous changes, specific to body | | | | fitness are added for balancing the two phases |
| building. | | | | (anaerobic and aerobic). In this case, also, training must |
| The purpose of anaerobic fitness is uniform, balanced | | | | not take longer than one hour and a half; otherwise the |
| and harmonious development of all the muscles, | | | | phase of catabolic processes is initiated - a phase in |
| without ignoring their functionality. This last idea is | | | | which muscles 'self-cannibalize'. |
| important for making a clear difference between | | | | Anaerobic fitness is recommended to all somatic |
| fitness and the tendencies, many times narcissistic, | | | | types, with specific differences of modality of training. |
| manifested by body building practitioners. The | | | | In the cases of ectomorphic and mezomorphic types, |
| sportsman who takes up fitness wants to be able to | | | | all the series (3 or 4) performed on the same machine |
| and is able to do something with his muscles, more | | | | must be finished, and then the machine and the group |
| than showing them in contests or in different other | | | | of muscles which is trained must be changed at the |
| occasions and places (disco, swimming pool, clubs, etc.). | | | | same time. This system is also called 'workshop |
| One of the important characteristics of anaerobic | | | | training'. |
| fitness trainings is the use of general programs, during | | | | In the case of the endomorphic type (the overweight), |
| which all or almost all the muscles are worked out in | | | | circuit training is preferred: the group of muscles trained |
| one training session. In body building the programs are | | | | is changed after every series and the whole circuit |
| divided and trainings are focused every time on one, | | | | must be repeated three or four times. This type of |
| two or at most three groups of muscles; while in | | | | training consumes more calories because an aerobic |
| fitness one training can be focused on a certain area, | | | | component is introduced by not having breaks |
| but it does not exclude the other muscles, which will | | | | between series and slightly increasing the cardiac |
| benefit, directly or indirectly, of at most one exercise | | | | frequency. |
| for each group of muscles. This way, the programs | | | | Growth of muscular mass through fitness programs |
| are not excessively long; they take an average of one | | | | can't exceed one weight category (5-6 kg), but they |
| hour and fifteen minutes; thus the catabolic faze is | | | | do not misbalance the other motion parameters. |