Aerobic exercise

Aerobic exercise: When the training is effective(gym)?

 


If you climb the stairs of the house and breathless, then your level of fitness is low and you need appropriate training to improve your aerobic capacity. The word aerobic, though often used, few know its importance! Your Care detailing what the aerobic capacity, what factors influence it and when the workout is effective. We will also detail see three popular ways to increase strength : running, swimming and aerobic programs.

Aerobic capacity is the maximum amount of oxygen that the muscles in the unit of time can consume, and the organization's ability to provide them with the oxygen it. It depends on the age and sex of the trainee by the genetic requirements, as well as the training characteristics (intensity, duration, frequency of exercise), in which it participates.

The aerobic capacity of a person can reach the peak of a few years before adulthood, and then decreases due to various changes in the body function (decreased oxygen delivery, decreased flexibility of blood vessels, etc.). But the difference between both sexes(aerobic). Women have lower aerobic capacity, because of limited capacity reservation and oxygen transport. Furthermore, the genes of each person determine largely aerobic capacity and the changes that may result from the training is minimal.

For this reason, there are people who need intensive training to acquire a moderate physical condition, while others can maintain their aerobic capacity high with limited exercise. But to be even a slight improvement in aerobic capacity, the trainee should be exercising for at least twenty minutes at 50% -85% of maximum heart frequency, which can easily be detected after a fitness test.

The most popular sports that can improve the physical condition of a person is running, swimming and aerobic programs. Let us examine each of them separately:

Running: It is the best form of aerobic exercise, but this stress on the joints of the lower limbs. To be cardiorespiratory improvements, should the trainees to perform 20-60 minutes of continuous aerobic exercise at 50-85% of maximum heart frequency. The exercise takes less than ten minutes, it is not enough to affect the aerobic capacity. Running selected mainly from people who want to lose weight, because they strongly contribute to the reduction of fat in the body.

Swimming(workout plans): Swimming increases aerobic capacity of the trainee, while contributing to the strengthening of the upper and lower extremities. In swimming recruited large muscle groups, overloading the transport system and oxygen consumption, thereby produced more work than other aerobic sports, such as brisk walking, cycling etc.

Group aerobic moderate / high intensity programs: Programs aerobic can improve the physical condition of a practitioner, but as long as the practitioner can select the appropriate program. The majority of people in gyms choose programs difficult and complex choreography, making it difficult to watch. In their effort to learn the steps and then stop so keep their heart rate low. However, low-impact exercise, less than 50% of VO2max  does not lead to significant changes in the cardiorespiratory capacity(exercise).

Finally, remember that the more difficult to improve your fitness, so easily reduced during the period abstain from it. The rate of reduction is almost three times the pace of improvement.