Interval Training SessionsĪs mentioned earlier, interval training can be incorporated into a wide variety of sport-specific training programs. Below are some sample interval training sessions. Performance in the more classical endurance-based events such as the 10k run or distance swimming can improved by incorporating higher intensity interval training even if its at the expense of some volume. However, its not only multi-sprint sports that can benefit from interval training. Research shows that long, slow continuous training can actually decrease anaerobic / glycolytic enzyme activity (6,7,8,9,10).įor sports such as basketball, soccer, hockey, tennis, rugby and so on, interval training may be more appropriate than continuous running because it can increase aerobic power and improve cardiorespiratory endurance without the associated detrimental effects on anaerobic power.
The problem with this approach is that is not specific to many sports such as the multi-sprint games and can actually be detrimental to strength and power performance (4,5). Traditionally, coaches have opted for long, slow, distance training at 70-80% maximum heart rate. Nearly all athletes require a basic level of cardiovascular endurance, if for no other reason than recovery between intense bouts of work. Interval Training is Suitable for Many Sports It could also be used for endurance development in multi-sprint sports such as rugby.
This would be suitable for endurance events such as distance running, swimming, rowing or cycling for example. The intensity should equate to 90-100% VO2max (1). In order to enhance aerobic endurance and increase VO2max towards its upper, genetic limit, interval training should consist of 3-5 minute work bouts with a 1:1 work to rest ratio or less. Because speed training requires maximal effort and a high quality of work, longer rest periods are more appropriate to allow the athlete to recover between work intervals. This effects neuromuscular control and can negatively impact speed development. Very short rest intervals are associated with high levels of blood lactate accumulation. The opposite occurs when short rest intervals (i.e. 1:12) result in low concentrations of lactic acid accumulation is low, increases in stroke volume are minimal and improvements in VO2 max are not seen. Research has shown that long rest periods (i.e. The opposite is true for speed development.
From the chart above, you can see that in order to stress the aerobic system efficiently, short rest periods are incorporated into the session.
Cardiovascular endurance sports how to#
Keep reading as we dive deeper into what it is, the benefits, and how to properly train.Rest intervals are a critical component of the interval training program design. With cardiovascular endurance being one of the most important health related fitness measures, regardless of if you are an athlete or just looking to be healthier, you will want to explore the different types of cardiovascular endurance exercises. It really depends on the goals you have that will determine what cardiovascular fitness you do. You can do endurance training, HIIT (high intensity interval training), strength training, or just about any kind of physical activity to improve your aerobic fitness. There are just as many ways to improve cardiovascular endurance as there are names for it. Cardiovascular endurance is how effectively your heart and lungs can supply oxygen to your body during medium to high intensity exercises. How are you going to reach your peak potential without cardiovascular endurance? It has many names: cardio, aerobic exercise, cardiorespiratory fitness, but it all leads to the same definition.
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