Are you athlete looking to develop your own cardio training routine? It may seem challenging, but with knowing a few simple ideas, you will be able to develop a routine that will give you long-term results.
First, you must understand the energy systems.
There are two primary energy systems that are utilized during all cardio movements: anaerobic and aerobic. Most sports predominately use the anaerobic system. For a movement to be considered anaerobic, it must last no longer than two minutes.
Anaerobic movements in sports include hitting a baseball, jumping for a rebound, sprinting, or pitching a baseball. The brother of anaerobic is aerobic. Aerobic movements are anything lasting longer than two minutes.
Sports that are primarily aerobic include cross-country, swimming, and cycling. These sports require repetitive, moderate-intensity level exercise.
So why is this information important? The problem is that many athletes aren’t training the correct cardiovascular system. To simply put it: if your sport is primarily anaerobic, then you should train through anaerobic exercises. And vice versa.
An example: a baseball player would see little benefits of running long distance because there is no aerobic component within the game of baseball.
Understanding what energy system your sport requires is the first step towards developing a great routine. Some sports are a little more complicated though. Sports such as basketball and soccer requires utilization of both energy systems. This means you must use exercises that target both energy systems. Below, I’m going to explain what exercises you can use depending on your sports energy system.
Anaerobic sports: baseball, softball, football, golf
Exercises: sprints, hill sprints, interval sprints, plyometrics, agility’s, suicides, and bodyweight circuits
Aerobic sports: cross-country, cycling, swimming
Exercises: long distance runs, swimming, and stationary bikes
Dual energy system sports: basketball and baseball
Exercises: interval sprints, suicides, sprints
The key to any successful cardio routine for an athlete is keep it specific to the sport. And in reality, this should be common sense. A long distance runner won’t benefit much from running countless sprints because his sport does not require utilization of the anaerobic system.
You must also keep in mind that many of these sports also require non-linear quickness. This means that you must also make adjustments to your routine to increase this non-linear speed.
Sports that require increasing non-linear quickness include basketball, soccer, and football. These athletes must be able to change direction at lightning fast speeds.
I hope this article was helpful and good look with your quest to create an effective cardio training that will boost your performance.