Introduction
Cardio- Training program is an important part of the entire physical training programed aimed at decreasing aging process and increasing the life span with a healthy leaving. Benefits that accrue from this training include; “gain of muscles and strength, loss of fat, increased energy, greater well-being and a decrease in anxiety and depression” (Lam, n. d., n. p.). It also, “increases the level of HDL cholesterol, lowers blood pressure, improves immune system and helps protect the body against host of diseases, including cardiovascular disease, stroke, hypertension, diabetes and osteoporosis” (Lam, n. d., n. p.).
Components of the team physical training program (Cardio Training)
The training program will consist of interval training and component training.
Interval training will consist of repeated intervals of high intensity exercises, such as sprinting together with low intensity exercises such as walking, with the lighter intervals done at 50 – 70% of the maximum heart rate and the intensive interval done at 85 – 100% of the maximum heart rate. This training is normally best for competitive athlete.
Component training will involve combination of several types of Cardio-Training exercises, one following the other. For example, you can swim for 10 minutes, do push-ups followed by chest press then jogging, all timed at 10 minutes intervals. This training will be done to compliment the interval training.
These programs will consist;
Jogging or running. Jogging is a slow pace running, lower than 6 mph. According to research, there are more health benefits accruing from running than jogging which include; increased HDL cholesterol, significant decrease in body fat and low risk of coronary heart disease. When jogging, the back must be straight and the hands should be at a natural relaxed position. The feet must always land at the heels first, then the mid sole and then take off. While running, the head must look forward toward the horizon, shoulders should be relaxed, the hips should be closer to center of gravity and if sprinting, the knees should be lifted very high.
Rowing which can be done on a river, lake or ocean using a boat or a rowing machine can be used instead. A good rowing rate would be approximately 20 – 30 rows per minute. It’s important to start the session slowly after making sure your posture is proper, then increase the speed, and slow towards the end.
Cycling which can be outdoor using a bicycle or can be indoors using a cycling machine. The peddling speed would depend on the fitness level we want to achieve. For fast legs movement, as to the case of sprinting, faster peddling would be appropriate.
Aerobics class which is normally done in groupings. The advantage of this is that you will get motivation from others participating in the group, and therefore, you will keep going and going. It requires some level of motor skill, therefore it can take quite some time to learn. For you to benefit fully, you should be in class for at least 20 – 30 minutes and not less than 3 times a week. (Lam, n. d., n. p.)
Guidelines to evaluating the effectiveness of the above training programs
You can measure the terms of “duration and intensity” (Lam, n. d., n. p.) of your exercise. If you are able to increase your duration and the vigor of exercise, then your progress is fine. Example, if you could only jog for a few meters but your distance and speed has increased with training, then you are making progress.
You can use the “measurement of lean body mass as well as percentage of body fat” (Lam, n. d., n. p.). This will give a good indication on how your body is changing. With training, you should loose fat and gain lean muscles.
Progress can also be measured “by how you feel” (Lam, n. d., n. p.). Generally with time you should feel better with exercise, more energetic and the exercise become easier and more enjoyable.
Effects of the training program on the body and energy systems
“The heart adapts to aerobic exercise overtime so it can pump more blood per stoke” (Otis, 2000, n. p.).The pumping will go up from 4 to 5 liters a minute to 16 to 20 liters a minute during the exercise. Also the size of the heart will increase by enlargement of one of its chambers. The heart muscles will also thicken so as to generate a more pumping force with each beat.
“The circulatory system also adapts to training” (Otis, 2000, n. p.). Exercise causes redistribution of blood with less blood flowing to all major organs except the heart and brain while more will flow to the muscles and skin. Arteries will dilate in the working muscles to allow more blood to flow aiding faster exchange of oxygen and faster removal of metabolic wastes.
Muscles consume more oxygen during the exercise than when resting. “Training therefore increases muscles ability to use oxygen to produce work” (Otis, 2000, n. p.). The size of the muscle and its strength also increases. Exercise increases the development of mitochondria which uses oxygen to generate energy.
Conclusion
With good training, as discussed above, the following would therefore be expected when doing analysis on the 5 bio-motor components;
Increase in strength with time. This will be aided by increased muscle strength.
Increase in athlete’s speed with time aided by increased muscle strength of the legs, adaptation of the heart to pump blood faster and adaptation of the circulatory system to deliver more oxygen faster to the muscles for faster generation of energy.
Increase in the athlete’s endurance to training for longer durations of time, aided by the above mentioned changes in the body.
Increased flexibility of the athlete to sprint in split second, as a result of muscle adaptation to relax and contract faster, when training for sprint running.
Increase in coordination of the body movements with aerobics training.
Works Cited
Lam, M. Cardiovascular training exercise. D. Lam: Body. Mind. Nutrition. Web.
Otis, C. L. (2000). The physiological effects of exercise on your body. Sportsdoctor.com. Web.