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Cardiovascular Fitness TrainingThe top five cardiovascular fitness training methods and various types of aerobic exercise.
The Top Five Major Training Methods Are...1. Continuous Training
2. Interval training
3. Fartlek training 4. Circuit training 3. Aerobic cross training
Continuous Training...involves conditioning stage exercises like:
Intensity is maintained continuously between 50 - 85% of your maximal heart rate. Intermediate Slow DistanceThis is the most common of the training methods and the most effective for reducing bodyfat and improving cardiovascular fitness.
Long Slow DistanceThis method is employed for athletic training in certain sports such as cycling and long distance running.
Caution - Train for at least 6 months with slow duration exercise prior to using this training method. Interval TrainingAlternating intense bouts of exercise with less intense exercise can be used by a beginner jogging as well as the experienced runner. Their are two types Aerobic and Anerobic Interval Training
Aerobic Interval Trainingis best for beginners because it is less intense.It consists of 2-15 minutes of exercise at 60-80%. If you are really out of shape then I would recommend 2-3 minutes at 60-70%. The rest intervals are the same. A higher intensity, longer duration can be used if you are in better shape and want to increase your speed and endurance. Anaerobic Interval TrainingUsed to increase speed, lactate threshold and overall aerobic power.There are lots of variations but it is usually 30 second - 4 minutes at an intensity of 85% or greater than 100%.Reserve this method for athletes and folks who are in a higher cardiovascular fitness class. The chances of injury are greater using this training method. Fartlek TrainingFartlek training is similar to interval training except that the work/rest intervals are not measured, they are determined by how the person feels. Agagin this mthod is for the advanced athlete and is a great way to increase the level of cardiovascular fitness training.
Circuit TrainingCircuit training is training through a series of exercise stations. For example a par course. Circuit training can be used for weight lifting(anarobic),as well as well as for cardiovascular fitness training(aerobic). Aerobic circuit training usually has 4-8 stations with 1-10 minutes at each station, with a 15 minute rest after each station. Each station is set at 50-70% of full capacity. An example of a five station aerobic circuit training set up would be:
This 5 station workout would take between 20-50 minutes.
Aerobic Cross TrainingAerobic cross training is a combination of all aerobic training methods and is used for the maintenance stage of conditioning.Example of a 50 minute workout which includes:
Another example:
You get the idea. This type of workout can fight off boredom and keep you working out. A gym example:
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