cleetis
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| Tue May 30, 2006 3:55 pm improving aerobic fitness (cv training) |
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if you want to improve your aerobic fitness u dont have to run,cycle or jog for ages or until you cant do anymore.remember aerobic training is to do with your heart and lungs,once you get to the point where u cant go anymore you are not using your aerobic system anymore,you are now training your an aerobic system which is not used with heart and lungs,this level of training can only be done for a very short period before lactate fills the muscles,that is when you cant go anymore.
training routine 4x4 min workout with 3 min active recovery in bewteen each session.
whether running,cycling,rowing etc you wear a heart rate monitor and you monitor yourself and try and mantain your heart rate at 90-95%of your maximum hr for the full four minutes,the first one will take u longer to get your heart rate up,remember go by your heart rate not what speed your going,if your heart rate goes above 95%then you are working to hard slow down a little as above 95 has a negative effect on your training.when resting keep active and try and not let your heartrate drop below 70%,if you are new comer to this type of training start by getting your heart rate working at 80-85% when doing the 4 minutes workload and remember always keep active in the rest period.it has been proven by sports science that this will give your training massive aerobic increases. as a guide your max heartrate is 220-your age this is only a guide,let me know how you get on. :D |
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