Train it up for Christmas

In this day and age of weight loss and fitness training methods, I will endeavour to explain a few training techniques that may used. By the end of this article you will have a little more knowledge on cardiovascular fitness training and how to employ it for your own training. Along with resistance training and a well-balanced eating plan fat loss will become a whole lot easier for you.

So what is cardiovascular training? The easiest definition of cardiovascular training is the ability for the heart and lungs to pump the blood around your body. The easier and more efficiently you can do this the less strain and pressure on your heart. There are other factors that will affect this, but that is for another time.

The objective of cardiovascular training is to improve the individual’s ability to provide oxygen to working muscles. This is facilitated by improvements in both the central and peripheral circulation.
Central adaptation: Training adaptations that occurs in the heart and lungs.
Peripheral adaptations: The training that occurs in the blood and its delivery to the muscles.

Types of cardiovascular/(aerobic) training

Long, steady, Slow distance(LSD)
This training should be easy and comfortable without placing the individual under a great deal of stress. It usually lasts from 30-120 minutes and it should be easy to converse, but not “huffed and puffed” There should be 60-70% of your maximum oxygen uptake. This type of training is excellent for developing your cardiovascular system and improving the muscles physical, chemical and metabolic characteristics. This type of training does not have to be excessively long, but at times can be up to 40-50 minutes. Often it is a good way to commence your cardiovascular fitness training or an alternative to some high intense sessions one might do on other days.

Tempo Training

This type of training is designed to stress the individual at an intensity corresponding to lactate threshold. The lactate threshold is the point at which blood lactic acid begins accumulating at a more rapid rate( usually 70%-85% maximal oxygen uptake). The intensity should allow participants to train for 40-60 minutes.
There are two ways of conducting Tempo training.
1.Steady”Tempo” Runs: Which are of 20 minute duration at a pace of about 15 seconds per kilometre slower than your fastest. The purpose is to stress the individual to a certain intensity. Not too high or not too low.
2. Intermittent: This workout requires shorter bouts (3-8 minutes) with short recoveries in between (50-120s) between each repetition. Try not to exercise harder than the prescribed level. If it appears too easy, increase the duration as opposed to the pace and intensity. Tempo intervals could last from 30-40 minutes, including recovery time.

Interval Training

This can be conducted in many ways:
Interval can range from anywhere from 30s to 5 minutes, but to be fair it is advisable not to exceed 5 minutes as a single bout of work. Also, keep at least a 1:1 work/recovery ratio.
Interval training was designed to enable participants to work at a sustained higher intensity by enabling there to be just enough of a break(active recovery of rest) in maximum workload but still enables the participant to work at a sustained intensity for a worthwhile time period. Due to the fact that maximum oxygen uptake can only be managed for 10-12 minutes as a single bout, by training in intervals it allows the participant to have a number of shorter bouts but still enabling them to reach and sustain this high level and volume of work. A total of 20-30 minutes (exclusive of recovery time) is a good upper limit for a session. The amount of interval training should not exceed 10% of the weekly exercise volume.

Repetition Training

REP training is conducted at intensities greater than interval training (30s-2minutes). The big difference is that the rest time is four to six times longer than work time. The total workload over a week should not exceed 5% with around 15-20 minutes of quality effort. REP training allows the individual to become more economical and efficient at pace setting.

Fartlek Training

Fartlek or “speed play” is a combination of all the previous styles of aerobic training. A session usually consists of some light/easy running dispersed with some faster pace section and hill running. Short bursts of high intense running or different terrain may also be included.

So there you have it. I hope you feel inspired and motivated. Train hard and get those goals going for Christmas!!

Happy Training