CardioVascular Endurance

[shifty_uk]

Anyone know any good Exercises that i could do to improve my cardiovascular because i would say all my other fitness aspects are fine its just my cardiovascular that lets me down.

Thanks !!

[Jordiman]

Any thing that gets you out of breath and your heart pumping. Running, swimming, rowing , cycling etc.

[Gary_amsterdam]

try running for 1 minute(running at full speed), then walking for 1 minute. repeat for 20 minutes

[Jagd]

You need to two different types- the first is running very, very hard for short periods of time, resting, and then doing it again, repeating until you are very knackered.
The other is running slowly for a long time until you are knackered
Take it easy at first, each time you train make sure you are working hard, and train consistently, but don't overdo it.

[shifty_uk]

Is it ok for a boy my age (15) to be doing alot of running that you guys are talking about ?

[saffer]

As long as you dont run with a 90 kg bergan on your back like some others on the forum - you will be fine!

[El Prez]

Is it ok for a boy my age (15) to be doing alot of running that you guys are talking about ?

IF you want to jon the RM you had better get your frame moving. At 15 I was competing in cross country races up to 6 miles, athletics, rugby and basketball; plus long distance canoe races every week-end during the summer, up to 13 miles. So yes it's OK. Just get there gradually.
By the way, it hurts!

[Skiffle]

Is it ok for a boy my age (15) to be doing alot of running that you guys are talking about ?

NO it is not. I help coach an athletics group of age 12 to early late teen's.

The under 17 age group (male) are only allowed by athletic's governing bodys ruleing to compete at distances up to 7.5KM (4 mile's).

Some of the training also discribed would be bad as your body is still developing (bone's have yet to reach full length). A common problem among the male element of are group is knee pains due to the body still growing. If one complains or is feeling any such 'growing pains' we stop them from training that particular session.

If some of the training sessions recomended where used on the group, they would have all manner of problems just doing the training and possibly problems from incorrect gait when older.

At most any sort of training we do is 3 or 4 x 800 mtrs (covering 3.2 km max) as well as the distance covered for warming up and warming down.

If you want to train then you should do a few runs every couple of days, building up your basic abillity to train. Then think about a few sprint /endurance sessions 2, 3 or 4x running round a football pitch perimiter with a 2/3 minutes rest between each one.

If you want to do any sort of upper body work then do so circuits. Run the length of a football pitch, do a circuit exercise (10/20x pressup, sit up, etc). Do nine diffrent exercises then take a couple of minutes rest.

The best thing to do, would be to join some sort of sports club/ athletic club which has a coach dealing specificly with your age group. They can control your tainning to suit.

As for Cardiovascular specific, don't worry about it till your older. By definition anything which works your heart and blood circulation at a higher rate is Cardiovascular.

[Jordiman]

If you plan on joining when you are 16 or when you've left school. You will need about 6months training before PRMC. As long as you build up gradually then you shouldn't have any more problems then the rest of us.

[Spence]

Hi there,
I have been running for a month or two now and although I am able to cover further distance now, I seem to get out of breath almost immediately and obviously this is putting me off running. Has anyone got any thoughts on this, tips on avoiding this or reasons why this happens? Does anyone else find this happens to them?

-Spence

[Guest]

It might be that you have oxygen debt almost straight away, which is where you are not respiring enough and your body has a lack of oxygen to fuel the muscles, thus they produce lactic acid which is where the pain comes from. Perhaps you should try starting off slow and build up throughout your run.

Shifty, i am sure it depends on your body type and how much fitness you have done as a 'kid'. If you have strong bones and well adapted muscles, i dont see why you should not be doing endurance runs and all the other stuff described on here. Just aviod the weights and really heavy bergen runs, start off with just the bag and nothing in it, and work your way up if you want to start training with bergens. Wait until you are in the marines for that stuff mate (unless you are a muscle machine like myslef )


James

[podder]

[/quote]oxygen debt almost straight away-Perhaps you should try starting off slow and build up throughout your run[/quote]

good advice, when i first started CV work i would always find it hard to get a good time over 3 miles but i changed the way i ran and now cando it in 20 minutes 32 (which is good for me ) i go at a much slower pace tan what i did for first 10 minutes and it seems to help me no end

best way to improve though mate is to keep banging out the miles, practise makes perfect (or so they say )

[Spence]

Thanks guys, so just begin slowly and build it up, right?
Thanks again
-Spence

[Guest]

Yeh. When you start your run, start at a slow pace and after about 5 minutes or so get into the full pace of your run.


James

[Chappy]

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