How to improve cardiovascular endurance for sports

     How to improve cardiovascular endurance for sports

How to build cardiovascular fitness and maintain patience

Patience is a word widely used in a sport and many different people can say many different things. In sports, it refers to an athlete’s ability to maintain prolonged exercise for minutes, hours or even days. Working arteries and respiratory systems are needed to provide muscle strength to support sympathetic physical activity.

When most people talk about endurance, they are referring to aerobic endurance, which is often equated with cardiovascular fitness. Aerobic means “with oxygen” and during aerobic exercise, the body uses oxygen to provide the energy needed for exercise.

The purpose of endurance training is to keep energy production systems active for as long as needed.

Energy Path - How to Exercise Food Fuel

Different energy of the body fuels food through the road. Can easily convert nutrients into nutrients, without the presence of oxygen or in the presence of oxygen. These two power systems are called:

Aerobic metabolism (with oxygen)

Anaerobic metabolism (without oxygen)

This path may be further divided. The three most commonly mentioned energy systems in exercise include:

ATP-CP (anaerobic) energy pathway - which provides lasting energy for up to 10 seconds.

Anaerobic Metabolism (Glycolysis) - which provides a few minutes of lasting energy for small, high-intensity activities.

Aerobic metabolism - which provides the energy needed for a long period of time, requires less intense exercise and requires plenty of oxygen. Waste products, carbon dioxide and water are removed in sweat and lubrication.

Aerobic Metabolism and Andrewers

Most of the time it is a combination of energy systems that provide the fuel needed for the exercise, with the intensity and duration of the exercise determining which method is used. However, aerobic metabolic energy requires maximum energy for chronic or endurance exercise.

Athletes constantly practice hard and try to push their abilities to increase their endurance. Sports training has been shown to change and postpone the point at which fatigue and exhaustion occur, issues that are limited to long-term high-intensity efforts.

VO2 Max and Aerobic Andrewers

VO2 max or max oxygen up is a factor that can determine an athlete's ability to perform strenuous exercise and is associated with aerobic endurance. VO2 Maximum amount of oxygen refers to the amount that a person can use during maximum or versatile exercise. It is measured as milliliters of oxygen in one minute body weight of one kilogram. It is generally considered the best indicator of cardiorespiratory endurance and aerobic fitness. Elite endurance athletes typically have a high VO2 maximum and some studies have shown that this is largely due to genetics, although training has shown an increase in VO2 maximum of up to 20 percent.

One of the main goals of most endurance training programs is to increase this number.

Muscle fiber type and endurance

High-level endurance athletes often have a higher proportion of slow-moving (type I) muscle fibers. These slow-moving fibers are more effective in using oxygen (and aerobic metabolism) to generate more fuel (ATP) for long-term continuous, increased muscle contraction.

 They catch fire more slowly than fast moving ones and can go on for a long time before fatigue. Therefore, slow-moving fishers are great for helping athletes run marathons and cycling for hours.

Tolerant training adaptation

With endurance training, the body is able to make ATP by aerobic metabolism.

The cardioprotective system and the aerobic energy system work to become more efficient at delivering oxygen to the muscles and converting fat from carbohydrates and energy.

Patience training program

There are several ways to train for improved Arabic endurance. The duration, frequency and intensity of each type of training are different and the training focuses on slightly different energy systems and skills and results in different physiological adaptations. Some of the most well-known endurance training programs include:

Long Slow Distance Training This type of training is the most common endurance training and the foundation for marathon runners, long distance cyclists, and other sports that claim long, stable regular energy output is the simplest form of endurance training for new or novice exercisers.

Pace / tempo training is a steady training, but fairly high intensity; For a short time, usually a little higher than the "race speed", usually at a steady speed of 20-30 minutes.

Intermediate training consists of short, repetitive, but intense physical effort (followed by a short rest time of 3-5 minutes).

Circuit training consists of a series of specific exercises performed for a short period of time and rotated through the legacy fast with little or no rest in between. Traditional circuit training routines build both strength and endurance and can be a great way to meet any athlete's training goals.

Fartlek training integrates some or all of the training methods during a long, moderate training session. Athletes in the workplace add small forms of higher intensity with no immediate plans; It's up to how the athlete feels.