Cardio respiratory endurance is defined as the ability to engage large muscle groups, dynamically or rhythmically, continuously or intermittently, at low through moderate to high intensity exercise. The main focus of cardiovascular fitness is to improve heart health and to benefit the heart and circulatory system to prevent heart disease. Ideally, in a program an instructor will perform about 5 sets of 3-5 minute cardio bouts or sets. This holds true whether you are on land and in the water.
The total amount of work is of greater importance than performing continuous or non-stop cardiovascular training. A person will benefit more with intervals or discontinuous sets in the water because of many reasons.
In Water and air temperatures are generally more variable than land training temperatures. Therefore, we may utilize cardiovascular sets for thermal regulation (keeping the core temperature regulated) throughout a program.
- Light cardiovascular movement helps to dissipate the blood lactates and facilitates recovery from intense exercise bouts. In water, movements are more resistive because of the water’s natural resistance. Easy cardio sets will help to refresh the muscles or get rid of the bi-product of anaerobic work (blood lactate) so that the muscles may function “optimally” through a class. If the muscles are fatigued, a person’s highest intensity may not be achieved. Adding light intensity filler sets or easy cardio sets will help to rejuvenate the muscles for more duration and ultimately more total work.
- The most important indicator of heart health is how quickly the heart rate will recover (after an intensity bout) to the resting level. This is more critical than achieving a high maximum heart rate. A general guideline is that max heart rate is approximately 220 beats per minute (bpm); however, only a maximum stress test will provide this exact information. This maximum heart rate is a “guesstimate” just as 80 bpm. is an average resting heart rate. (Fit people may have 60 bpm whereas high risk individual’s may be over 100 bpm). It should be understood that health histories, training regime, stimulants, and many medications may greatly affect heart rate response.
On land, cardiovascular training may be facilitated more for longer durations since typically the muscles do not fatigue prior to the breathing. Due to the variety of class formats now available, participants are able to walk, run, step touch, cycle, slide, step kick and keep the legs moving to achieve a healthy heart. In order to train someone’s cardiovascular system, the movements must be continuous, and use a large range of motion. Intervals or continuous sets may be easily utilized.
The benefits of cardiovascular training are multiple:
- improves cardiovascular system, including strength, power and endurance thorough the development of the anaerobic and aerobic systems
- reduces the risk of cardiovascular disease, including heart disease and diabetes
- decreases resting heart rate, and can improve blood pressure
- improves the efficiency, size and strength of the heart muscle
- improves and strengthens the respiratory system
- can improve body fat composition
- releases natural endorphins in our bodies which make us feel better
Make our world a better place. Do you have something to share or say to help others know your best Instructor tip or exercise. Share a success story to help motivate or educate others. Like this post on Instagram and Facebook.
