Cardiovascular Training21 July 2016
Cardio training has been getting a bad reputation late as being laborious and hard work, not a quick fix. This isn’t incorrect and we want to put some of those haters straight! Cardio training can deliver the same benefits as you would do in some resistance and strength training workouts.
Cardiovascular training consists of raising and sustaining a working heart rate above 60% MHR. This will enable the heart to be trained to react quicker and more efficient to feeding the working muscles with adequate nutrients and oxygen, aiding sustainability of the workload being applied.
Long term adaptations of cardiovascular training include Bradycardia enabling the stroke volume and cardiac output to be improved. These adaptations will definitely benefit endurance long term making pace faster and recovery quicker.
Cardiovascular Training can vary from running, cycling, rowing and swimming, as well as bodyweight exercises such as burpees, which all serve a purpose dependent on client’s goals. However all of which are performed in a linear motion. Integrating cross training and functional training will aid the strength of ligaments by working them in multiple plane movement patterns, increasing their functionality and reducing risk of injuries.
The best method of cardio training is based on personal preferences, however incorporating a range of training and methods e.g. Intervals and tempo, will ensure a wider spectrum of fitness within cardiovascular training. What gets over looked in cardiovascular training are the psychological benefits. Having clients understand these can help to motivate them in using to combat stress gain a clearer prospective on aspects in life.
Within Personal Training sessions, the best use of your and clients time is to integrate intervals. These are scientifically proven to increase endurance long term. As a client, intervals can be hard to manage so as a PT you can keep control of the timings and intensity of intervals, making the session more effective and less laborious.
The thought of running on a treadmill for some would not be appealing but maybe the need to see a finish line is would be so outdoor training would be most effective training style. Motivating with group (competitive edge) track sessions if possible.
For other populations having a specific and progressional programme of which is tracked and monitored closely is key to keeping interests and motivation high. With reports and regular updates clients will be kept on track and motivated to achieving their goals.
So my key top tips for keeping Cardio entertaining and effective:
- Integrate intervals for fast and effective results: PT to take control of interval transitions.
- Vary with Cross and Functional Training: Spice it up between the different modes.
- Be patient with progression: Don’t get stressed with slow progression our bodies take time to adjust but you’re going in the right direction!
- Track progression and update client to keep them on track: Using records and emailing these out regularly will help motivate your clients.
- Change up routes to vary gradients and scenery: Keep runs and cycles interesting.
Premier Training Tutor based at Finsbury Park, London.