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Cardio-respiratory workout

cardio There are plenty of ways to develop the cardio: running, cycling, cross-country skiing, rollerblading, swimming, hiking, using the stepper, the rowing machine

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Jocelyn-William LOUBRIAT

There are plenty of ways to develop the cardio: running, cycling, cross-country skiing, rollerblading, swimming, hiking, using the stepper, the rowing machine etc. No matter what you do, the important thing is the way you do it. You should enjoy it. So if you hate running, do not do it. Some people may prefer the mountain bike, others the cardio training in a gym. Sometimes people have no choice, not everybody has a parc near their house where they can run or cycle.

The main thing is stimulating the cardio-respiratory system in an appropriate and regular manner. Good planning also increases the benefits.

We consider the use of a cardio frequency meter as essential. It makes it easy to evaluate the work required for your body. Thus a small investment of less than 30 euro permits you to not strain the heart while you want to strengthen it.

 

Long term endurance workout

The objective is performing a moderate effort over a long period.

The cardiac frequency must be maintained between 120 and 140 heartbeats/minute for 1 hour or more.

Running, on-road cycling, cross-country skiing, rambling, cross-country rambling, snowshoeing, swimming or working out in a gym are appropriate exercises for this.

 

Interval training

Exercises and relative rest are alternated with the objective of achieving a short increase in the heart rate followed by a decrease to avoid putting strain on the heart

Cycling with a bike or a mountain bike, cross-country skiing, rollerblading or running are natural ways to do this type of workout, however only if the route chosen alternates between uphill and descents. You can also vary your speed.

Below you will find two types of structured sessions that can be realised by running, but it can also be adapted to the others activities. It is real work that requires the will to do it properly.

 

Session of short interval training

Jogging (rhythm between 120 and 140 heartbeats/min) 10min
6x 30-30: 30 seconds of fast running (but not maximum speed) - 30 seconds of very slow running (or even fast walking)
5 minutes of jogging for relative recovery
6x 30-30
5 minutes of jogging for relative recovery
6x 30-30
5 to 10 minutes of jogging for relative recovery.

This example can be modified in the following way: 10min warm up / 8x 30-30 / 5min recovery / 8x 30-30 / 5 to 10min recovery.
Everyone is to adapt the session according to the training time available.

 

Long interval training

Jogging (rhythm between 120 and 140 heartbeats/min) 10min
Fast running for 1km or from 3 to 4 min if you have no calibrated course. Attention, the running rhythm is fast but not at the maximum because you must be able to maintain it over the whole distance (or the fixed time) such as for the following routines.
Rest 2min30 (slow walk, recovery)
Fast running (same distance or fixed time)
Rest 2min30
Fast running
Rest 2min30
Fast running
Rest 2min30 and then jogging for recovery 5min

Attention, at the beginning the start is generally to fast, but once you are used to it, you will be able to adjust the running rhythm perfectly. During the last parts of the routine, the cardiac rhythm increases a lot, monitor it and note it in a training journal.

 

Planning

To optimize the work of your cardio-respiratory capacities, vary the sessions.

For example: 
If you have scheduled 2 sessions per week,
Week 1: 1 session of endurance work 1 session of short interval training.
Week 2: 1 session of short interval training and 1 of long interval training. 
Week 3: 1 session of endurance work and 1 of long interval training.

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