DON’T DISMISS CARDIO
By Catherine Symons
Cardiovascular training is not something to be overlooked when it comes to writing out your training programme. Not only does it help control blood pressure and strengthen the heart, it also improves blood circulation, boosts weight loss and of course helps you keep up when your kids are running around!
Most people think of cardio as running endless miles. But it doesn’t have to be a boring slog. There are many ways you can train cardiovascularly, including weight training!
A more popular style of training is HIIT (High Intensity Interval Training) which includes a variety of different exercises done for certain periods of time, including short bursts of each exercise. For example, deadlifts, burpees, medicine ball slams, press ups, goblet squats and Assault bike – 30 seconds of each, 5 rounds.
Ultimately when we are wanting to hit cardiovascular training our heart rate needs to be elevated – where exactly your heart rate will be depends on your current fitness level. When you get fitter your resting heart rate will decrease.
During cardiovascular training, heart rate can be anywhere between 65-90% of your maximum heart rate. A quick and easy way to work out your maximum heart rate is 220 minus your age.
With a ‘normal’ weight session, your heat rate of course is elevated, with your heart rate falling anywhere between 50-85% of your maximum heart rate. You are still working at a very high level cardiovascular (hooray for not having to go for a run!).
Cardiovascular training (as well as weight training) is also known to help improve mental health too. The post-cardio high (release of endorphins) is a real thing, even though you may have felt like you were dying in the process!
About the author
Catherine Symons is a qualified level 3 personal trainer, and currently studying to specialise in sports performance enhancement with strength and conditioning. Having competed from a young age in middle distance running, including representing Kent in many cross country championships, she understands what hard work is.
For the past two years she has begun to move away from competing in distance running, and instead found a passion in strength training. Combining the two disciplines together, Catherine has a good knowledge of many aspects of sports training.
Recently Catherine has completed an internship at University of East London in their strength and conditioning programme where she helped out with a variety of athletes, as well as helping out with athletes at Tonbridge Athletics Club.
Catherine’s passion is to help athletes and the ‘everyday gym goer’ to perform to their absolute best, in the most efficient way possible, to reach their goals and to achieve great results.
