We saw previously that resistance training is a great way to improve our cardiovascular fitness. We also talked about VO2Max as an important indicator of this physical condition and we saw the importance of performing some type of test to know the level of performance of this variable. This gives us a benchmark against which to set our goals and measure our progress.
Now we will see some of the methods that are used to improve Cardiovascular Condition.
There are a wide variety of resistance training methods that can be applied to different goals:
- Reduce adipose tissue
- Expand Cardiovascular Capacity
- Improve muscular endurance
- Increase tolerance to fatigue
- Increase speed and power
- Achieve greater sports performance
- Some combination of the above goals
All of these methods are based on the following exercise variables:
- Duration of effort
- Intensity of effort
- Breaks or breaks between efforts
- Number of muscle groups involved in the efforts
THE OBJECTIVES…ALWAYS THE OBJECTIVES
Depending on what is to be achieved, one or the other method or even a combination of these, are applied. As always, goals are an important basis when planning training.
It should also be considered that the methods should be applied progressively, to ensure correct improvement, without the risk of over-exertion or injury.
METHODS TO IMPROVE CARDIOVASCULAR CONDITION
In the case that interests us in this text, the cardiovascular condition is benefited by several methods, among which we can mention the following:
Methods by repetitions - In the case of people who have a poor physical condition it can help the body to adapt little by little. The method consists of applying the exercise at a demanding but tolerable intensity for a time that the person can bear. Then there is a pause or rest that allows a sufficient recovery to be able to apply another repetition. The number of repetitions, their intensity, the duration and their pauses, always depend on the capacities of each individual.
Jog for 10 minutes at a speed of 7 km / h, without inclination. Then take a 2-minute break to recover and return to jogging at 7 km / h, without incline, for another 10 minutes.
In this way, 2 repetitions were made, with a duration of 10 minutes, passive rest of 2 minutes and intensity of 7 km / h without inclination.
Interval method - In this method, the requirement tends to be higher, so it is more recommended for people with a better physical condition. Unlike the repetition method, here the breaks are active, that is, they involve some type of physical activity, regularly the same as the main exercise, but at a lower intensity.
Run on flat ground for 10 minutes at 10km / h and then jog for 2 minutes at 7 km / h, doing 3 repetitions.
Thus, 3 repetitions of 10 km / h are performed with 2 minutes of jogging at 7 km / h as active rest.
These examples are not definitive, as they can be combined to improve results. This implies knowing and correctly applying the training methods. The experienced trainer knows that the proper combination of these results in the best formula to help his trainees achieve their goals.
From the above arises the important need to:
- Take a course that properly explains how to apply resistance training methods to the different goals set.
- Consult a professional with the correct experience to help us achieve the desired objectives.
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The opinions expressed in this column are not those of Healthy Options Market. Individual articles are based upon the opinions of the respective author, who retains copyright. They are solely intended to spark discussion and the thought process behind issues pertaining to general health, wellness and are for sharing knowledge and information on research only. They are not medical advice. Always seek the advice of a Professional Healthcare Provider when making any decisions regarding your health.