When we refer to cardiovascular health or cardiovascular fitness, we generally mean is cardiovascular endurance. As it is important to train to improve each component of fitness, I have presented a programme for improved cardiovascular and muscular endurance.
Cardiovascular endurance can be improved in a number of ways, for a number of disciplines and so I have chosen the following example, originally written for a Mini Triathlon Challenge.
Training Programme for a Mini Triathlon
Introduction
All training programmes must be specific to the goals you are aiming to achieve. In the case of training for an endurance-based event, the best way to improve is by training to enhance the endurance capacity of the body.
There are three components to this triathlon, which can be improved upon. They are the row (which replaces the swim in a standard triathlon), the cycle and the run. Therefore each training session will aim to improve performance in 2 of these 3 disciplines, by improving cardiovascular fitness. This allows for a rest from one of the disciplines in each training session.
The resistance work included in the programme is important for a number of reasons: Firstly, in order to maintain a balanced physique, it is important to exercise each and every muscle group in the body. This will assist with posture and overall body balance. Secondly, by improving the endurance capacity of the muscles (their ability to uptake and utilise oxygen), performance in the 3 disciplines listed above can be improved. Therefore the resistance training included in this programme will require the completion of 15 to 20 repetitions per set, in order to improve muscular endurance.
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