Anaerobic fitness is the part the strength of fitness in general, which also contains at least two other essential components: aerobic fitness (the part of cardio-vascular resistance) and joint mobility. Speed and skill are native qualities and they are not particularly relevant for health status - which is the biggest concern for the physical condition of mass, the purpose of keeping your body in good shape.
The purpose of anaerobic training develops strength, fortifying the body or muscle mass. There are situations in which it is intended only force or muscle strengthening. A typical example of these situations is given by the sports organized in categories in which tests the physical strength (with the prohibition against going to a certain limit weight). The growth of muscle mass determines increase of force and strengthen the skeletal muscles. In this case, fitness programs are very similar to body building training, without being followed by dramatic changes, but dangerous, inherent to the construction of the body.
The purpose of anaerobic fitness is developing consistent, balanced and harmonious of all the muscles, without ignoring their functionality. This last idea is important to make a clear difference between fitness and trends, many times narcissistic, manifested by weight training athletes. The athlete who is physically fit will be able to and are able to do something with his muscles, rather than showing them in competitions or at various other times and places (disco, swimming pool, clubs, etc.).
One of the most important characteristics of anaerobic fitness training is the use of general programs, during which they are drawn all or nearly all the muscles in conjunction with the exercises. Programs are divided and body building training courses focus on any one, two, or up to three groups of muscles, while the condition of the exercise period may be subject to a certain area, but does not exclude the other muscles, which benefit directly or indirectly, more than one exercise for each muscle group. This software is not too long, it takes an average of one hour and fifteen minutes, which is catabolic to avoid interference, this training is usually very long (two hours or more).
Another way to reduce the training time makes super series whose aim is to train two opposing muscle groups (chest and back or biceps and triceps, etc.). Thus, for each muscle group to perform series of exercises with no break between the two; break is taken only at the end of this dual effort. Programs can also contain triple series or even the giant of the series (more than three exercises one after the other). The training intensity can be increased considerably: many muscles can be trained in a short period of time.
The weekly frequency of training is always the same (three sessions), then the aerobic phase can be covered in the day free. If only three or even two weekly sessions are possible, mixed programs adopted: after the anaerobic fitness, always done in the beginning of the session is 15-20 minutes of aerobic fitness added to balance the two phases (anaerobic and aerobic.) In this case, also need training does not take more than half past one, if not the phase of catabolic processes is initiated - a phase in which the muscles' self-cannibalization. "
Anaerobic fitness is recommended to all somatic types, with specific differences of modality of training.
In cases mezomorphic ectomorphic and types, all series (3 or 4) performed on the same machine must be ready, and then the system and muscle groups that were trained to be replaced at the same time. This system is also called the training workshop. "
In the case of type endomorph (overweight), circuit training is preferable: the group of muscles trained is changed after each series and the circuit must be repeated three or four times. This type of training uses more calories as aerobic component is introduced by not having breaks between series and a slight increase in heart rate.
The growth of muscle mass through fitness programs can not exceed one weight category (5-6 kg), but they do not imbalance the other motion parameters.
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