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Fitness – Aerobic Training

There are both aerobic and anaerobic parts to fitness in general. Depending on what’s most important to the athlete, one of these two things will be emphasized more than the other, but the other won’t be forgotten. The goal of fitness exercises is to make a complete athlete who can deal with different physical and mental challenges.

The goal of aerobic fitness is called “cardio training,” which refers to the heart and blood vessels (myocardium). We’ll talk about workouts that don’t use oxygen and are usually called “aerobic effort” workouts. More specifically, they refer to efforts that take a long time (more than 12 minutes) — usually between 20 and 60 minutes — and they measure how fast the heart beats and how much air comes out of the lungs. For training to be effective, the frequency needs to be between 60 and 80% of the maximum heart rate.

Classic resistance sports (like long-distance running, cycling, swimming, fast walking, etc.) and different aerobic training programs offer the typical exercises for aerobic fitness (aerobic gymnastics, step-aerobic, the-bo, dance, etc.).

For aerobic fitness, you use machines like a treadmill, elliptical trainer, stepper, etc. How much aerobic work a person does depends on their body type and what their goals are.

The ectomorphic and mesomorphic types which don’t store a lot of subcutaneous adipose tissue, usually only need to practice for a short time (20-30 minutes per training in two or three training a week, on non-consecutive days). This time is needed to do a good job of stimulating the heart without risking losing muscle mass.

The endomorphic somatic type, which has a lot of adipose tissue, needs to do 45–60 minutes of aerobic training 4–6 times a week.

Even if workouts are longer (in time or distance) and done more often, their intensity, determined by the heart rate per workout, must stay high so that the body burns as many calories as possible. It is well known that the body doesn’t start to move fat around until 20 to 30 minutes have passed. Before this, at the start of training, the energy support for the aerobic effort comes from glycogen in the muscles and liver, just like it does for anaerobic efforts, which are only supported by glycogen from the muscles and liver.

This is one of the main reasons why aerobic exercises are recommended in weight loss programs. They are the best and fastest way to burn fat. Of course, these exercises also have big benefits for your heart, lungs, mind, and other parts of your body.

During aerobic training, people feel really happy on a mental level. This is because a lot of endorphins are made in the body when this kind of work is done. Endorphins, which are sometimes called “happiness hormones,” are not made in as large of a quantity during anaerobic work. The stress hormones catecholamines (adrenaline and noradrenaline) are released in large amounts when you do anaerobic training.

One problem with aerobic fitness is that because it uses less muscle, it doesn’t help you build strong and strong muscles. We can also see how long and boring the training is, and we have to try not to give in to it.

But in general, the benefits of aerobic fitness are amazing and can’t be replaced.