Cardiovascular+training+techniques

When working on improving your **//cardiovascular endurance//** or **//resistance//** there are three systems which can be followed. > Special methods: Fartlek, total training, slopes, and sand dunes. || Throughout the course we will follow twosystems;continuous training,wherethework is continuous, ithasnobreak, andsplit systemwhereweintroducebreaksduring the workout time. Below, is an example of someofthemethodssetoutinthetableabovewiththeaimoffacilitatingyourunderstanding:
 * //BASIC //** **//METHODSFORCARDIOVASCULAR ENDURANCETRAINING //**
 * Continuous or natural system || * Continuous race: Progress slow continuous pace, medium pace and fast pace.
 * Variable rate or variable intensity: slow to progressive rhythm and slow to variable rate.
 * Split systems || * Intermittent: intervaltraining,circuittraining.
 * Repetition: repetitionor pace. ||
 * <span style="font-family: Arial,sans-serif; font-size: 12pt;">Specific systems || * <span style="font-family: Arial,sans-serif; font-size: 12pt;">Competition <span class="wordtotrans" style="font-family: Arial,sans-serif; font-size: 12pt;">systems:trainingonthebasisofthesport.
 * <span style="font-family: Arial,sans-serif; font-size: 12pt;">Game simulation <span class="wordtotrans" style="font-family: Arial,sans-serif; font-size: 12pt;">system:usesgame situations. ||


 * //<span style="color: #c00000; font-family: Arial,sans-serif; font-size: 12pt;">C <span class="wordtotrans" style="color: #c00000; font-family: Arial,sans-serif; font-size: 12pt;">ontinuingrace //**<span style="color: #c00000; font-family: Arial,sans-serif; font-size: 12pt;">: <span class="wordtotrans" style="font-family: Arial,sans-serif; font-size: 12pt;">consistsofrunningatthesamepace,withcomfortablebreathing.Heart rate -mustnotexceedthe140beatsperminute.Itisusedtopreparethebodyforeffort:awarm-upatthebeginningofanannualtraining,injuryrecoveryplan...

**//<span style="color: #c00000; font-family: Arial,sans-serif; font-size: 12pt;">Fartlek //** <span style="color: #c00000; font-family: Arial,sans-serif; font-size: 12pt;">: <span class="wordtotrans" style="font-family: Arial,sans-serif; font-size: 12pt;">thewordtomeaning"playwithspeed",i.e.,whichconsistsofrunningdifferentdistancesalsodifferentrhythms(thusamendingtheintensityofeffortandstride).Heart rate - between140and180p/min.

<span class="wordtotrans" style="font-family: Arial,sans-serif; font-size: 12pt;">**// Interval //** <span style="font-family: Arial,sans-serif; font-size: 12pt;">**// (intervaltraining): //** <span class="wordtotrans" style="font-family: Arial,sans-serif; font-size: 12pt;">isfordistancesof100/200m <span style="font-family: Arial,sans-serif; font-size: 12pt;"> working to <span class="wordtotrans" style="font-family: Arial,sans-serif; font-size: 12pt;">75-80%intensity,withlittlerest(onlyrestuntil <span style="font-family: Arial,sans-serif; font-size: 12pt;"> heart rate is <span class="wordtotrans" style="font-family: Arial,sans-serif; font-size: 12pt;">120p/min <span style="font-family: Arial,sans-serif; font-size: 12pt;"> or you will move into recovery and your body will no longer be prepared for the exercise) <span class="wordtotrans" style="font-family: Arial,sans-serif; font-size: 12pt;">. **//<span style="color: #c00000; font-family: Arial,sans-serif; font-size: 12pt;">Total //** **//<span class="wordtotrans" style="color: #c00000; font-family: Arial,sans-serif; font-size: 12pt;">training: //**<span class="wordtotrans" style="font-family: Arial,sans-serif; font-size: 12pt;">itistotalbecauseitisinnatureusingmany <span style="font-family: Arial,sans-serif; font-size: 12pt;"> different <span class="wordtotrans" style="font-family: Arial,sans-serif; font-size: 12pt;">resources,andinsometraining programmes consist of amixtureofseveralmethods. It can includerunning,skipping, use of water,climbing(rocks,trees),etc.Everythingdependsonthegame played.Itisidealatthebeginningofaseason.

**//<span style="color: #c00000; font-family: Arial,sans-serif; font-size: 12pt;">Natural //** **//<span class="wordtotrans" style="color: #c00000; font-family: Arial,sans-serif; font-size: 12pt;">circuit: //**<span class="wordtotrans" style="font-family: Arial,sans-serif; font-size: 12pt;">alsoknownasan obstacle course..Isanobstaclecoursemountedonanaturalspaceandthereare <span style="font-family: Arial,sans-serif; font-size: 12pt;"> trees <span class="wordtotrans" style="font-family: Arial,sans-serif; font-size: 12pt;">,stairs,banks,etc.Whatyouhaveseeninparksandfilms <span style="font-family: Arial,sans-serif; font-size: 12pt;"> with <span class="wordtotrans" style="font-family: Arial,sans-serif; font-size: 12pt;">marines.

**//<span style="color: #c00000; font-family: Arial,sans-serif; font-size: 12pt;">Slopes and sand dunes: //** <span class="wordtotrans" style="font-family: Arial,sans-serif; font-size: 12pt;">aretrainingonslopes.Breaksbetweenslopesare1to3minutesforslopesshort steep slopes(30/50meters),3-5minutesforslopesmedias(60/80 meters)orLong slopes(longer than 80 meters),althoughitdependsontheintensity <span style="font-family: Arial,sans-serif; font-size: 12pt;">. <span class="wordtotrans" style="font-family: Arial,sans-serif; font-size: 12pt;">Ithelpstoimprovethestrengthof the movement.Itisveryadvisable training,butweneedtoavoidrunningwith too long a stride.

<span style="font-family: Arial,sans-serif; font-size: 12pt;">To <span class="wordtotrans" style="font-family: Arial,sans-serif; font-size: 12pt;">benefityouknow <span style="font-family: Arial,sans-serif; font-size: 12pt;">each method in detail <span class="wordtotrans" style="font-family: Arial,sans-serif; font-size: 12pt;">,becauseif <span style="font-family: Arial,sans-serif; font-size: 12pt;"> not your training can be <span class="wordtotrans" style="font-family: Arial,sans-serif; font-size: 12pt;">harmfulaswellasbeingmonotonous and boring.

<span class="wordtotrans" style="font-family: Arial,sans-serif; font-size: 12pt;">**// Other //** <span style="font-family: Arial,sans-serif; font-size: 12pt;">**// methods //** <span style="color: #c00000; font-family: Arial,sans-serif; font-size: 12pt;">: <span class="wordtotrans" style="font-family: Arial,sans-serif; font-size: 12pt;">walking,swimming,biking,aerobics,sportsteam,providedthatyou take part in them at a level whereby you work for long periods of time and <span style="font-family: Arial,sans-serif; font-size: 12pt;">heart rate <span class="wordtotrans" style="font-family: Arial,sans-serif; font-size: 12pt;">ischecked to work between 65-85% of your maximum. **//<span style="color: #c00000; font-family: Arial,sans-serif; font-size: 12pt;">Circuit-training for Cardiovascular Endurance: //** <span class="wordtotrans" style="font-family: Arial,sans-serif; font-size: 12pt;">it'smakeacircuitofphysicalexercises.Eachexerciseisperformeda <span style="font-family: Arial,sans-serif; font-size: 12pt;"> specific <span class="wordtotrans" style="font-family: Arial,sans-serif; font-size: 12pt;">numberof <span style="font-family: Arial,sans-serif; font-size: 12pt;"> times <span class="wordtotrans" style="font-family: Arial,sans-serif; font-size: 12pt;">,tryingtofinishnearthe180beats per minuteand120beats per minuteatthebeginningofeachyear. (similartotheinterval,butmorecompleteandentertaining). <span style="font-family: Arial,sans-serif; font-size: 12pt;">There is also a form of **//circuit training//** that can be used to improve **//Muscular Endurance//** and this consists of a number of exercises performed over a set period of time (normally 1 minute per exercise but this time is progressive over time) whereby you aim to complete the set exercise as many times as possible in the set time.