Fitness anaerobic training

The anaerobic aptitude is the component of the force of the aptitude generally that also contains at least two other essential components: aerobic aptitude (the part of cardiovascular resistance) and common mobility. The speed and the ability are native qualities and they are not very excellent for the state of the health - that is the main preoccupation in total aptitude, the one that is meant to maintain the body good form. The intention of the anaerobic programs of training is developing the force, the fortification of the body or the muscular mass. There are situations when only the force or the muscle that it fortifies thinks. The typical example for these situations is given by the sports organized in the categories, in which the physical force is proven (with the prohibition to pass certain limit of the weight). The growth of the muscular mass determines the increase of the force and the fortification of skeletal muscles. In this case, the programs of the aptitude are very similar to the training of the building of the body, without the following one by the spectacular changes, dangerous, yet specific to the building of the body. The intention of the anaerobic aptitude is development of the uniform, harmonious balance and of all muscles, without not paying attention to its functionality. This last idea is important to differentiate clear between the aptitude and the tendencies, often narcissistic, declared by the doctors of the building of the body. They sportsman that it takes aptitude it wishes to be able to and it can do something with its muscles, than demonstrating them in competitions or more different other occasions and places (disc, swimming pool, clubs, etc.). One of the important characteristics of the anaerobic training of the aptitude is the use of the general programs, during which all or almost all the muscles are solved in a training session. In the body that constructs the programs are divided and the training are centered every time in, two or at the most three muscle groups; whereas in aptitude a training can be centered in certain area, but it indirectly does not exclude the other muscles, that will benefit, directly or, at the most of an exercise for each muscle group. This way, the programs is not excessively long; they take an average from one hour and fifteen minutes; thus they are avoided catabolic faze; this appears generally in very long sessions of the training (two hours or still more). Another modality to reduce the time of the training is making the wonderful-series that object is to train two antagonistic muscle groups (chest and posteriora part or biceps and tríceps, etc.). Thus, because each muscle group is due to make a series of exercises, without a breakage meanwhile; the breakage is only taken in the end of this double effort. The programs can also contain the series or still the giant-series triple (more than three exercises one after the other). The intensity of the training can considerably be increased: many muscles can be trained in in the short term. The weekly frequency of the training continues being equal (three sessions); the aerobic phase can be covered so in the free days. If only the three or still two weekly sessions are possible, the mixed programs can be adopted: after the anaerobic aptitude, always done at the beginning of the session, 15-20 minutes of aerobic aptitude are added to balance the two phases (anaerobic and aerobic). In this case, also, the training does not have to last of one hour and one half; if it phase of catabolic processes does not begin - a phase in which the muscles “one same-they recover the usable pieces”. The anaerobic aptitude is recommended to all the somatic types, with specific differences of the modality of the training. When one is ectomorfos types and mezomorphic, all the series (3 or 4) made in the same machine must be finished, and then the muscle machine and group train that they are due to change at the same time. This system also is called “training of the factory”. In the case of the endomórfico type (the excess of weight), the training of the circuit is preferred: the trained muscle group changes after each series and the whole circuit is due to repeat three or four times. This type of training consumes more calories because an aerobic component is introduced not having breakage between the series and slightly not increasing the frequency cardiac. The growth of the muscular mass with programs of the aptitude cannot exceed a category the weight (5-6 kilograms), but that not misbalance the other parameters of the movement.