Anaerobic fitness is the strength component of general fitness, which also contains at least two other essential components: aerobic fitness (the part of cardiovascular resistance) and joint mobility. Speed and skill are native qualities and they have little to do with health status – which is the main concern of mass gymnastics, which aim to keep the body in good shape.
Anaerobic training programs aimed at developing strength, body building or muscle mass. There are situations where it’s just for strength or muscle building. Typical examples of these situations are given by sports organized into categories, in which physical strength (prohibited to exceed a certain weight limit) is tested.
The growth of muscle mass determines the increase in strength and strength of skeletal muscles. In this case, the fitness program looks like strength training, without the dramatic, but dangerous, changes of strength training.
The goal of anaerobic gymnastics is the even, balanced and harmonious development of all muscles without neglecting their function. This last idea is important for making a clear distinction between fitness and the tendency, often narcissism, to manifest in bodybuilders.
Fitness athletes want to be able and able to do something with their muscles, rather than show them off in competitions or in different occasions and places (dance hall, swimming pool, etc.) club, etc.).
One of the important features of anaerobic gymnastics training is the use of joint programs in which all or nearly all muscles are worked in a single training session. In bodybuilding, programs are broken down and sessions each focus on one, two, or at most three muscle groups;
While in bodybuilding training can focus on a certain area, this does not exclude other muscles, which will benefit, directly or indirectly, from at most one exercise to each muscle group. This way the programs are not too long; they last an average of one hour and fifteen minutes; thus avoiding faze catabolism; this often occurs during very long training sessions (two hours or even more).
Another way to reduce training time is to do super-sets, which aim to work two opposing muscle groups (chest and back or biceps and triceps, etc.).
Thus, for each muscle group must perform a series of exercises, without resting between sets; the pause is only made at the end of this double attempt. Programs can also contain triples or even giant sets (more than three exercises in a row). The intensity of training can be increased dramatically: it is possible to train many muscles in a short time.
Weekly training frequency remains the same (three sessions); so the aerobic phase can be covered in spare days. If only three or even two weekly sessions can be done, mixed programs can be applied: after the anaerobic form, always done at the beginning of the session, 15-20 minutes of the aerobic form are added. to balance the two phases (anaerobic and aerobic).
Also in this case, the training should not last more than an hour and a half; otherwise, the stage of catabolism is initiated – the stage in which the muscles eat their own flesh.
Anaerobic gymnastics is recommended for all body types, with specific differences in training modalities.
In the case of ectomorphic and mezomorphic styles, all sets (3 or) performed on the same machine must be completed, then the machine and the muscle group being worked on must be changed at the same time. This system is also known as “workshop training”.
In the case of the endomorph (overweight), circuit training is preferred: the muscle group to be trained is changed after each series and the entire circuit must be repeated three or four times. This type of training burns more calories because an aerobic component is introduced by having no rest between sets and a slight increase in heart rate.
The growth of muscle mass by physical conditioning programs cannot exceed one weight category (5-6 kg), but they do not unbalance other motor parameters.