Cardiovascular Training

Cardiovascular Training from Velocity Athletic Training

By: Velocity Athletic Training  15-01-2014
Keywords: cardiovascular training, workout,conditioning,sweat,intensity

It’s after lunch; you have less than five minutes to make it back to the office. Elevators are all busy, you decide to run up the five flights of steps leading to your floor, you finally reach half way and you feel out of breath. Sound familiar? The importance of Cardiovascular Conditioning is a key component to healthy lungs, heart, and oxygen flow and not to forget a healthy body weight. According to Statistics Canada (2009) Cancer was the leading cause of death, second runner up? Heart Disease Over my career, I have heard so many excuses as to why clients do not enjoy cardiovascular conditioning, one of them being…”I hate to sweat”. Well, a good sweat can save your life. The benefits of Cardiovascular Conditioning include – 1. Maintaining a healthy body weight 2. Increased oxygen to the blood 3. Increased blood flow to the heart 4. Reduction in High Blood Pressure 5. Improvement in muscular function 6. Improvement in overall body strength These benefits are only a short list of the numerous benefits a sound Cardiovascular Conditioning program brings to optimal health. So, how does one begin? Embarking for the first time or if you haven’t participated in Cardiovascular Conditioning for a while, I recommend working at between 60 – 65% of your maximal heart rate. Conditioning in between this percentage is usually the beginner level and a great way to revving your metabolism. 65-75% of your maximal heart rate is a great Intermediate level. Anything over 75% of your maximal heart rate is considered for a well-conditioned individual. When your cardiovascular system is ready to increase workload, we can develop numerous types of conditioning sessions utilizing the various levels described above. For example, in my HIM (High Intensity Mix) conditioning class, we will begin at between 60-65% of conditioning to warm up our bodies for the Intermediate and Advanced workloads we’re about to impose on the heart and lungs. This also prevents injuries to working muscles and joints. This lasts for 5-10 minutes. Once prepared, we dive into working at time ratios of 3:1. Three minutes of high intensity cardiovascular conditioning to one minute of low intensity cardiovascular conditioning. During each ratio, we introduce a combination of plyometric movements, high impact, low impact and body weight training. Participants are in constant motion with time in between to rehydrate. Ratios to the HIM conditioning class are always changed to reduce boredom, reduce the opportunity to plateau and to encourage learning. While the HIM conditioning class is not the only means to improving the cardiovascular system, there are numerous types of training, this includes – Brisk Walk, Cycling, Treadmill, Swimming, Skiing (both cross country and downhill). Take the time, if you don’t have the time, make it. One in seven Canadians die from a Heart Attack every seven minutes. Don’t become a statistic. Layla Starchild, President Velocity Athletic Training Get up. Move. Unleash Your Inner Athlete.

Keywords: cardiovascular training, workout,conditioning,sweat,intensity