Super exercise programme

These four elements in the following exercise plan with detailed explanation of each exercise plan has its main goal, but also on other fitness goals.

For example, the first set of aerobic endurance exercises will not only strengthen heart and lungs of endurance, but also can improve maximal oxygen uptake and muscle endurance. Each exercise performed once a week, will make your body quickly climbed to a new level, in General, aerobic exercise can bring to the body of the following changes:

1. improve cardiovascular endurance — cardiovascular system consists of the heart, lungs, arteries and veins.

Capillaries. Their mission is to provide nutrients and oxygen to the muscles. Increase cardiovascular endurance is the best method for medium-to long-term aerobic exercise.

2, heart capacity — the heart is the organ of human body endurance is best, it since you started working before birth, but also in life never stops.

By aerobic exercise, heart increases the volume, the result is the body's ability to transport blood, and muscle movement capabilities have been enhanced. At the same time also reduces the heart rate, heart and quiet get more rest.

3, increases blood total amount — because of increased capacity of the heart, the body will produce more blood.

Exercise can make the blood volume increased by about 15 percent. This change very quickly, a few weeks of exercises will be valid.

4. improve capillary density — the muscle fibers of capillaries is responsible for gas exchange.

Aerobic exercise can increase capillary density, thereby increasing the rate of exchange of gases, muscular capacity thereby improved.

5. increased mitochondrial density — the mitochondria are the muscle fibers of the tiny structures, responsible for production and storage of ATP (muscle movement needed instant energy, adenosine triphosphate).

Aerobic exercise can increase the number of mitochondria, strengthen the muscles use oxygen production energy capacity.

6. strengthen oxidase of secretion — ATP production process must have enzymes participation.

Enzyme is a protein, its role is to glycogen and fat in aerobic conditions into ATP. Without it, the entire energy of transformation will not start.

7, aerobic exercise can make the body strengthening oxidase production to meet demand for energy of the muscle.

Through exercises, oxidase increases of up to 25 per cent.

(Editors: Ben lit)