Charlie completed a mid-week run whilst up in Manchester this week.
He completed a 3 mile run clocking in at 27 minutes therefore averaging a none too shabby 9 minute mile pace.
On his return, we agreed to meet up at the Nene leisure centre in Thrapston. Charlie is more familiar with this centre than myself as he swims here regularly.
Charlie was eager and ready to get cracking on the rower and so I quickly set it up for 3 x 10 minute rows with a 3 minute rest in between. I initially suggested 4 minutes but Charlie wanted to stick to three. I think he came to regret this later.
OK, The appropriate drag factor dialed in (130) and we're off and running.
Plan is to do each session at an average pace of 2 minutes per 500 metre.
First 10 minutes polished off at an average 1.59 pace per 500 metre, Heart rate is peaking at 172 during this first session. The rest arrives none too soon for Charlie as the full force of tempo training starts to bite and cause it's effect.
Reasonably well rested we're off again. First 300 covered in 1.58 average leaving some reserve time in the tank. By the time we get to the end, Charlie is looking very tired and to be honest the intensity is such that he is really pushing into his anaerobic zone. His end heart rate was 178 on this second session. With a max heart rate of 190 Charlie is working exceptionally hard at 93% of his current Heart Rate Reserve.
Second session done, there is some chat of adding an extra minutes rest but we soon dismiss this and decide to stick to the plan.
OK, third session up, Charlie's off at a good pace, maintaining 2 minutes per 500 for the first 3-400 metres. As we near half way, fatigue is really kicking in, his heart rate already peaking at 179-180. This is very intense stuff and I check regularly that Charlie is feeling OK. Now averaging 2.02 pace as we break into the final few minutes. A final big push from Charlie as he hits the final 30 seconds.
That's it, all done. Final heart rate 181 and an average of 2.02 for the third session. Charlie removes himself from the rower and goes outside for some fresh air.
I join him and he tells me that he hates the rower but also loves it. I totally understand this attitude towards the rower as I have the same relationship. I never get this from other forms of CV and ultimately it makes an intense session the most satisfying once you've got your breath back and can reflect on your efforts.
A brief explanation of various forms of cardio
Steady state:
As the name suggests, It's steady cardio at a predetermined level.
Heart rate is generally steady and not usually above 75% heart rate reserve.
There will be a residual rise in heart rate as you progress through the exercise and get warm. This is the bodies various processes kicking in to control your temperature (sweating basically)
Tempo training:
Lactic acid is constantly being produced by the body whenever you are active.
This is an entirely natural byproduct of energy production. Note, It is a by-product
of energy production as opposed to the commonly held believe that it is a waste
product. Ordinarily, the lactic acid produced whenever you perform any activity is recycled and then used over again as an energy source. Basically it's production is more than matched by its recycling and as a result there is no build up within the
body. Once lactic acid production reaches the point whereby the body can no longer
recycle it quickly enough, a build up will soon become apparent. This is the intense
pain that you feel whenever you work flat out on an exercise. It will literally stop your muscles from contracting and is designed as a protective mechanism to prevent
your muscles from destroying themselves!! The pain you see when Olympic rowers
compete an event is a great example of lactic acid build up.
Tempo training is the point at which you're keeping your lactic acid production just the right side of it's removal and as a result there is no build up.
This is a very intense form of training which should be sustainable for periods of 10minutes. A typical example would be 2-3 x 10 minute sets on the rower or other piece of equipment. Typically, depending on your fitness level this could be up to 90% of your heart rate reserve.
A once a week tempo session will certainly benefit anyone looking to increase their fitness.
It will take some experimentation to find your level, and as your fitness level increases so will your lactic acid tolerance levels increase.
Interval training:
Interval training is designed to increase your tolerance to lactic acid.
Here you are deliberately training the anaerobic system. (meaning without oxygen)
By pushing very hard in the work interval, you are effectively producing more lactic acid then your body can deal with. This then disperses (re-cycles) during the rest period. You then go again, repeating the procedure roughly 5-10 times.
Different ratios can be used, for example a 1-1 ratio (as an example, one minute on
followed by one minute off or 30 seconds on followed by 30 seconds off) or a 1-2 ratio where the rest is twice the duration of the work interval or vice-versa.
This, as well as tempo training is a very effective method of increasing your fitness level and is particularly good at stripping body fat due to the long lasting after burn effect whereby your metabolism remains elevated for up to 24 hours afterwards.
Another point I would like to make is that as you get fitter, so your body gets more
efficient at using body fat as an energy source and as a result sparing muscle
glycogen (a carbohydrate used as an energy source).
A once a week interval session should be included within the training schedule of any athlete looking for a big increase in their fitness.
He completed a 3 mile run clocking in at 27 minutes therefore averaging a none too shabby 9 minute mile pace.
On his return, we agreed to meet up at the Nene leisure centre in Thrapston. Charlie is more familiar with this centre than myself as he swims here regularly.
Charlie was eager and ready to get cracking on the rower and so I quickly set it up for 3 x 10 minute rows with a 3 minute rest in between. I initially suggested 4 minutes but Charlie wanted to stick to three. I think he came to regret this later.
OK, The appropriate drag factor dialed in (130) and we're off and running.
Plan is to do each session at an average pace of 2 minutes per 500 metre.
First 10 minutes polished off at an average 1.59 pace per 500 metre, Heart rate is peaking at 172 during this first session. The rest arrives none too soon for Charlie as the full force of tempo training starts to bite and cause it's effect.
Reasonably well rested we're off again. First 300 covered in 1.58 average leaving some reserve time in the tank. By the time we get to the end, Charlie is looking very tired and to be honest the intensity is such that he is really pushing into his anaerobic zone. His end heart rate was 178 on this second session. With a max heart rate of 190 Charlie is working exceptionally hard at 93% of his current Heart Rate Reserve.
Second session done, there is some chat of adding an extra minutes rest but we soon dismiss this and decide to stick to the plan.
OK, third session up, Charlie's off at a good pace, maintaining 2 minutes per 500 for the first 3-400 metres. As we near half way, fatigue is really kicking in, his heart rate already peaking at 179-180. This is very intense stuff and I check regularly that Charlie is feeling OK. Now averaging 2.02 pace as we break into the final few minutes. A final big push from Charlie as he hits the final 30 seconds.
That's it, all done. Final heart rate 181 and an average of 2.02 for the third session. Charlie removes himself from the rower and goes outside for some fresh air.
I join him and he tells me that he hates the rower but also loves it. I totally understand this attitude towards the rower as I have the same relationship. I never get this from other forms of CV and ultimately it makes an intense session the most satisfying once you've got your breath back and can reflect on your efforts.
A brief explanation of various forms of cardio
Steady state:
As the name suggests, It's steady cardio at a predetermined level.
Heart rate is generally steady and not usually above 75% heart rate reserve.
There will be a residual rise in heart rate as you progress through the exercise and get warm. This is the bodies various processes kicking in to control your temperature (sweating basically)
Tempo training:
Lactic acid is constantly being produced by the body whenever you are active.
This is an entirely natural byproduct of energy production. Note, It is a by-product
of energy production as opposed to the commonly held believe that it is a waste
product. Ordinarily, the lactic acid produced whenever you perform any activity is recycled and then used over again as an energy source. Basically it's production is more than matched by its recycling and as a result there is no build up within the
body. Once lactic acid production reaches the point whereby the body can no longer
recycle it quickly enough, a build up will soon become apparent. This is the intense
pain that you feel whenever you work flat out on an exercise. It will literally stop your muscles from contracting and is designed as a protective mechanism to prevent
your muscles from destroying themselves!! The pain you see when Olympic rowers
compete an event is a great example of lactic acid build up.
Tempo training is the point at which you're keeping your lactic acid production just the right side of it's removal and as a result there is no build up.
This is a very intense form of training which should be sustainable for periods of 10minutes. A typical example would be 2-3 x 10 minute sets on the rower or other piece of equipment. Typically, depending on your fitness level this could be up to 90% of your heart rate reserve.
A once a week tempo session will certainly benefit anyone looking to increase their fitness.
It will take some experimentation to find your level, and as your fitness level increases so will your lactic acid tolerance levels increase.
Interval training:
Interval training is designed to increase your tolerance to lactic acid.
Here you are deliberately training the anaerobic system. (meaning without oxygen)
By pushing very hard in the work interval, you are effectively producing more lactic acid then your body can deal with. This then disperses (re-cycles) during the rest period. You then go again, repeating the procedure roughly 5-10 times.
Different ratios can be used, for example a 1-1 ratio (as an example, one minute on
followed by one minute off or 30 seconds on followed by 30 seconds off) or a 1-2 ratio where the rest is twice the duration of the work interval or vice-versa.
This, as well as tempo training is a very effective method of increasing your fitness level and is particularly good at stripping body fat due to the long lasting after burn effect whereby your metabolism remains elevated for up to 24 hours afterwards.
Another point I would like to make is that as you get fitter, so your body gets more
efficient at using body fat as an energy source and as a result sparing muscle
glycogen (a carbohydrate used as an energy source).
A once a week interval session should be included within the training schedule of any athlete looking for a big increase in their fitness.
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