110819 Cardiovascular and respiratory endurance training
The principle methods used to develop the cardiovascular and respiratory systems revolve around working below the anaerobic (without oxygen) threshold pace for both time and distance. This means performing a cardiovascular exercise at a pace fast enough to tax the physical response of the two but without going into the anaerobic ranges. The anaerobic range gets its turn at the end with a fast sprint to the finish line and you need superior strength to excel in nearly every physical activity. Taxing both the cardiovascular and respiratory systems is the goal of endurance (aerobic, with oxygen) training programs. Since the physical ability that is needed to move the limbs seems to disappear, first let’s look at this next.
Strength, as most can agree, is a vital component of training no matter if it’s endurance or power, you still need the strength to move your body. In the case of the endurance athlete, this strength comes from the development of strength endurance. A lack muscular endurance means you will not be able to go long distances if your muscles can’t continue putting out the force necessary to move the limbs.
The majority of endurance athletes lack muscular endurance. This is commonly seen at the end of a long race when one participant has a strong kick and the others fall behind at the finish line. Another example of this occurs when some of the athletes seem to be just barely moving their legs forward in a shuffle instead of a powerful stride to the end. However, is it all just in the muscles? Hardly so.
Respiratory fatigue precedes cardiovascular fatigue symptoms and therefore gives out sooner thus limiting the power output of the muscles engaged in the endurance activity. The respiratory muscles must be able to continue onward for long periods and still produce adequate power output to ensure a successful outcome.
Training muscular endurance requires high repetition numbers some even as high as two hundred to two hundred and fifty for one set. These are mentally hard training sessions and not ones for the faint of heart.