Ski and Snowboard Cardio and Endurance Training

Interval training is the best way to build cardiovascular endurance and best mimics the cardiovascular stress one is subjected to when skiing or snowboarding.

Interval training should only be done 2 -3 times a week during the snowboarding or skiing preseason or midseason as it requires at least 48 hours for the body to fully recover from the stress. Constant intensity cardio should be done in between the days of interval training. For example, a typical cardiovascular training program would be as follows:

Monday: C, 45+ minutes
Tuesday: I, 20+ minutes
Wednesday: X
Thursday: I, 20+ minutes
Friday: C, 30+ minutes
Saturday: C, 45+ minutes
Sunday: X

C= Constant Intensity I = Interval Intensity X= Rest

Constant intensity cardiovascular training is bringing your intensity level up to a comfortable but challenging range and holding it for the allotted time; in this case 30+ minutes or 45+ minutes.


There are there are two ways to set up an Interval Program, one uses time and heart rate, and the other uses just time.

Time Interval cardio Training Structure
Time Interval = 5 min (warm up) + [2 min (high intensity) + 4-5 min (low intensity)]
Done for 20+ minutes

When using only time to determine your interval periods, start with a 5 minute warm up before starting your first interval. When your warm up is complete, start increasing intensity of your cardio exercise to a very high intensity for two minutes, followed by 4-5 minutes of low intensity to recover; then start again. Get through as many of these as you can for your allotted time (20 minutes or more).


Using heart rate for a cardio interval workout
Time & Heart Rate Interval = 5min (warm up) + [1 min (85-90% max heart rate) + 2-3 min (65-70% max heart rate)]
Done for 20+ minutes (including bringing heart rate up and down)

When using time and heart rate you use almost the same time set up but you don’t start the high intensity interval time until you hit your target heart rate. For example you might have a target heart rate of 165 bpm for your high intensity interval and 130 for your low intensity interval. When you start into your first interval you do not count the time until you reach 165 bpm; then you hold that heart rate for one minute. After that minute is up, you drop your intensity and do not start counting time (for the lower intensity interval) until you reach 130 bpm; then you hold that heart rate for 2-3 minutes, and repeat.


This cardio training plan is part of a series of three; be sure to follow the Ski & Snowboarding Strength Training Plan, and Stretching Routine, as well.

How to find your Heart Rate Range Percentages:

Max HR = 220 – age =_______ Min HR = heart rate in the morning, lying in bed= ______

HR Range = Max HR – Min HR = _______

90% max = (HR Range x 0.90) + Min HR = ________bpm
85% max = (HR Range x 0.85) + Min HR = ________bpm
80% max = (HR Range x 0.80) + Min HR = ________bpm
75% max = (HR Range x 0.75) + Min HR = ________bpm
70% max = (HR Range x 0.70) + Min HR = ________bpm
65% max = (HR Range x 0.65) + Min HR = ________bpm
60% max = (HR Range x 0.60) + Min HR = ________bpm


Via : https://shoes-men-boots-info-guides.blogspot.com

Comments

Post a Comment

Popular posts from this blog

Why Open Relationships Dont Work

There’s no worse feeling out there than laying in your bed alone knowing your girlfriend is sleeping over at another guy's house. Trust me, open relationships aren’t for everyone. Like many people in their early 20s, I fell into my open relationship by way of a girlfriend who cheated on me and wanted our love to last. I was 20 years old, totally naive, and driven by the idea of appearing adult; all I had was my little apartment in the North End of Boston and a controlling girlfriend who gave me a serious case of Stockholm Syndrome. We had been together since the end of high school and her method of dictating my life was the only way I knew how to do things. During winter break, in which she was home, she cheated on me and tearfully admitted it a month later. I was brokenhearted, but as determined as she was to keep the relationship going. At the time, I thought she was the one and would stop at nothing to make sure we lasted. She suggested opening ourselves up to other pe...
Read more

How Whey Protein Can Improve Your Appearance

Whey proteins are essential to achieving your strength goals. They’ve become part of our daily nutritional diet, feeding the body with key nutrients that refuel and repair muscle tissue after intense workout sessions. And while the best powdered proteins deserve some credit for your hot gym photos - you might want to turn on Selfie Mode and take notice of the many beauty benefits that have come from guzzling these protein-infused supplements. Let this sink in: You’re entire body is made of protein. Eyes. Hair. Skin. Vital organs. Even hormones. That means a solid intake of these large biomolecules shall warrant some of the amazing health and skincare perks you’re accustomed to basking in from the coveted grooming products found in your bathroom. Since studies show whey protein to be the best and most effective source of protein, what better time to log into your Bodybuilding.com account and fill up the shopping cart. Read up on the alluring ways whey protein can embellish your l...
Read more

Treadmill Workouts for Runners: Sprinting Workouts to Boost Endurance

Whether you are looking to enhance your running performance or you are just looking for an intense workout that will blast fat and boost your metabolism, interval sprinting workouts are an amazingly efficient way to kick your own butt on the treadmill with minimal time spent at the gym. Increasing running speed or endurance doesn’t require hours on the treadmill. It doesn’t even require that you push yourself to the brink of your own physical condition limits through the entire routine. Sprinting intervals are a fantastic and efficient tool for runners that will provide the most gains in the least amount of time. Treadmill Interval Workout: Minutes 1 – 5: Warm up; aim for a speed between 3.5 and 4.2 mph 6 – 8: Jog; roughly 5.5 to 6.5 mph 8 – 9: Sprint; push yourself to run at the max of your comfortable speed; 6.5 to 12 mph 9 – 11: Jog; slow back down to a jog to recover for next sprinting interval 11 – 12: Sprint 12 – 14: Jog 14 –...
Read more