The guide to start working out anaerobically

Anaerobic fitness is the force part of physical fitness in general, which also contains a minimum of 2 various other necessary elements: aerobic fitness (the part of cardio-vascular resistance) and joint movement. Speed and skill are native qualities and they are not extremely appropriate for the wellness state which is the main concern in mass physical fitness, the one indicated to keep the body in good shape.

The purpose of anaerobic training programs is establishing the force, the fortifying of the body or the muscular mass. In this case, the physical fitness programs are really similar to body structure trainings, without being followed by the incredible, yet harmful modifications, certain to body building.

The function of anaerobic fitness is uniform, unified and well balanced development of all the muscles, without disregarding their functionality. This last concept is essential for making a clear distinction between physical fitness and the tendencies, sometimes egotistical, materialized by body structure professionals. The sportsman who uses up fitness wants to be able to and has the ability to do something with his muscles, more than showing them in contests or in various other celebrations and locations (nightclub, swimming pool, clubs, etc.).

One of the crucial characteristics of anaerobic fitness trainings is the use of basic programs, throughout which all or almost all the muscles are worked out in one training session. In body developing the programs are divided and trainings are concentrated whenever on one, two or at most three groups of muscles; while in fitness one training can be concentrated on a specific location, however it does not leave out the various other muscles, which will benefit, directly or indirectly, of at most one workout for each group of muscles. This way, the programs are not exceedingly long; they take an average of one hour and fifteen minutes; thus the catabolic faze is avoided; this generally appears in very long training sessions (2 hours and even more).

An additional method of reducing the time of training is doing super-series whose things is to train two antagonistic groups of muscles (chest and back or arms and triceps, etc.). The intensity of the training can be significantly enhanced: many muscles can be trained in a short time.

The weekly regularity of the training continues to be the same (3 sessions); so the aerobic stage can be covered in the cost-free days. If only three or even two weekly sessions are possible, mixed programs can be taken on: after the anaerobic fitness, constantly done at the beginning of the session, 15-20 minutes of aerobic fitness are added for balancing the two phases (anaerobic and aerobic). In this case, also, training should not take longer than one hour and a half; otherwise the stage of catabolic procedures is started Ã± a stage where muscles 'self-cannibalize'.

Anaerobic fitness is suggested to all somatic kinds, with particular differences of technique of training.

In the cases of ectomorphic and mezomorphic kinds, all the series (3 or 4) performed on the exact same machine needs to be completed, and then the machine and the group of muscles which is trained have to be changed at the same time. This system is likewise called 'workshop training'.

When it come to the endomorphic kind (the overweight), circuit training is preferred: the group of muscles trained is altered after every series and the whole circuit have to be duplicated three or four times. This kind of training takes in more calories since an aerobic part is introduced by not having breaks between series and somewhat increasing the cardiac frequency.

Growth of muscular mass through fitness programs can not exceed one weight category (5-6 kg), however they do not misbalance the various other activity specifications.

In this case, the physical fitness programs are extremely similar to body building trainings, without being followed by the amazing, yet unsafe modifications, specific to body structure.

One of the crucial attributes of anaerobic physical fitness trainings is the use of basic programs, during which all or practically all the muscles are worked out in one training session. In body developing the programs are divided and trainings are concentrated every time on one, two or at the majority of 3 groups of muscles; while in physical fitness one training can be concentrated on a particular location, however it does not exclude the various other muscles, which will benefit, directly or indirectly, of at most one workout for each group of muscles. If just 3 or even 2 weekly sessions are possible, mixed programs can be adopted: after the anaerobic physical fitness, constantly done at the beginning of the session, 15-20 minutes of aerobic fitness are included for stabilizing the two stages (anaerobic and aerobic).

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