While aerobic endurance training is essential to performance, true athletic growth will only come from tapping into the three energy systems. Benefits of Aerobic Endurance Training: Enhances transportation of oxygen to working muscles. Increased enzyme availability for muscle endurance. Liberate Free Fatty Acids for fuel regulates body fat distribution. Speeds recovery between high-intensity training sessions.
Improves cardiovascular health and function. And remember, always talk to your doctor before beginning a new aerobic exercise routine. Cardiovascular exercises can be done at home. There are many you can do with little to no equipment, too. Always warm up for 5 to 10 minutes before starting any exercise. Benefits: Jumping rope helps develop better body awareness, hand-foot coordination, and agility. Safety: Your jump rope should be adjusted for your height.
Stand with both feet on the middle of the rope and extend the handles to your armpits. Your circuit routine should take 15 to 25 minutes to complete. The advanced circuit should be performed for 60 seconds at a time, followed by 60 seconds of rest. Benefits: This exercise increases heart and cardiovascular health, builds up strength, and tones major muscle groups. Safety: Focus on proper form with each exercise to avoid injury. Keep your heart rate at a moderate level throughout.
You should be able to carry on a brief conversation during this exercise. This aerobic circuit is designed to get your heart rate up. Perform the following strength exercises for 1 minute:. Then jog or march in place for 1 minute for your active rest. This is one circuit. Repeat the circuit 2 to 3 times. You can rest for up to 5 minutes between circuits. Cool down afterward with some light stretching. Equipment: running shoes. Benefits: Running is one of the most effective forms of aerobic exercise.
It can improve heart health, burn fat and calories, and lift your mood, just to name a few. Safety concerns: Choose well-lit, populated running routes. Your pace should be conversational during the run. You can alternate between 5 minutes of running and 1 minute of walking to start. To stay injury-free, always stretch after your run. Benefits: Walking daily can reduce your risk of heart disease, obesity, diabetes, high blood pressure, and depression.
Safety: Walk in well-lit and populated areas. Choose shoes that offer good ankle support to reduce your risk for injury. If walking is your main form of exercise, aim to get minutes per week. This can be broken down into 30 minutes of walking 5 days a week. Or, walk briskly for 10 minutes at a time, 3 times each day.
You can also use a fitness tracker to keep tabs on how many steps you take each day. If your goal is to walk 10, steps a day, start with your base current amount you walk and slowly up your daily step count. You can do this by increasing your daily steps by an extra to 1, steps a day every 1 to 2 weeks.
Then, 1 to 2 weeks later, increase your daily step count by an additional to 1, steps. Your local gym is a great place to get in some aerobic exercise. They probably have equipment like treadmills, stationary bikes, and elliptical machines. There may be a pool for you to swim laps in, too. It can help you tone your muscles and build strength and endurance.
Safety: Avoid swimming alone and, if possible, choose a pool with a lifeguard on duty. Duration and frequency: 10 to 30 minutes, 2 to 5 times a week. The off-season is the time to build an aerobic base where no training in the glycolytic zone is allowed. The key here is to avoid going into the glycolytic zone as it triggers a stress response. Peter Park trained Lance Armstrong in this manner during his peak years.
The maximum heart rate you want to achieve to stay in the aerobic zone is minus your age. Pavel Tsatsouline and I have conducted research using these types of conditioning programs. Our pilot study improved strength, endurance, and body composition among CrossFit athletes. It uses the two outside energy systems and avoids the middle glycolytic system. The goal is to harness the fat burning aerobic system to replenish the quick alactic system.
This program does not rely on hour-long treadmill sessions. Rather, you will train your body to use the alactic system, back off before you get too glycolytic, and then let the aerobic system replenish your creatine phosphate stores. Basically, you push to the edge of discomfort and then retreat to fight again later. This program consists of 3 days of conditioning and days of strength training.
In this article, I am only discussing the conditioning piece. You are allowed to do strength training as you desire, but stay away from going too glycolytic. You can combine strength training and conditioning on the same days. I suggest that you perform the conditioning first thing in the morning as you will be able to burn fat more efficiently on a fasted system.
Conditioning will require only one exercise: the kettlebell swing. I like the kettlebell swing as it builds explosive lower-body power. The basic concept is to do rounds of 15 seconds of work followed by 45 seconds of rest. You repeat a round every minute on the minute. When you begin the program you will do ten rounds ten minutes. It should feel easy. You want to allow the alactic system to go at full speed and then let the aerobic system refill your creatine phosphate stores.
You will not feel the burn and you will not collapse to the ground after this type of training. If you do, then you did it incorrectly. This table outlines 6 weeks of conditioning using kettlebell swings. Numbers represent rounds performed every minute, on the minute. It is not a squat movement, rather it is a hip-hinge movement. That means that the hips go back hinge , and the knees only bend slightly they bend fully in a squat.
Think about this position as a jump. If you try to jump as high as you can, the bottom position is the same position that you use at the bottom of the kettlebell swing. Be explosive with the hips, not the arms: The swing is a ballistic movement. If you think of a bullet fired out of a gun, it receives all of its power initially and then relies on momentum to get to its destination. The same goes for the swing.
The hips provide the explosive power throwing the kettlebell up in the air and the arms are there just for the ride. Do not worry about how high the kettlebell goes. Your goal is to let it float up once the hips have used up their power. Protect the back: Do not let the kettlebell pull the lower back into a bad position at the bottom of the swing.
Pull your shoulders back and down to engage your lats. I like to approach the kettlebell like a gorilla with my arms out. By keeping my upper back tight, I provide more protection to my lower back. Also, ensure the kettlebell passes between your legs on your upper thighs.
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