Cardio training?

[dimitris33]

Hi,

I have bad dynamic times and want to train. Have read about cardio training so what is that?

I'm 35years old and according to table found online my cardio range which I should train in is 93-111 bpm.

What is that mean? Should I start running, swimming, bycicling for say 30mins daily keeping my HR within the above window?

Appreciate if someone can give me an idea or a short programm to start with..

 

[tim_a]

When you train cardio you train at 70%-80% of your max. heart rate for like 30minutes up to one hour and a half. You can calculate your max heart rate with following formula: 220-age. So for you it would be 185. Of course this is an approach and for every person it will be a little bit different. Cardio training doesn't mean that your dynamic is going to improve a lot, when you train cardio you train to have a strong heart. So you will recover faster between dives when you have a strong heart.

To improve your dynamic you can train your mussels to work with more lactic acid. You can do this by holding your breath while you train your mussels (fitness for example). Also relaxation while you are doing a dynamic is very important. When you train in a pool you can do FRC training. When you do a FRC dive you take less air with you (75%-80% total long capacity). FRC stands for Functional Residu Capacity. For example: take 75% of your lung capacity. Dive to the bottom of the pool and do a static. Because you have less air it will be easier to relax. When you feel your first contractions you can start swimming. Take care of your technique. When you do a FRC dive your mussels will have sooner make lactic acid (anaerobe system) so you use less O2...

Always dive under supervision of a buddy !

Hear is also an other topic about Dynamic: http://forums.deeperblue.com/beginner-freediving/86843-dynamic-help.html#post824244

 

[Erki]

Your aerobic zone is probably between 120-150 bpm, but different sports have different zones (swimming have lower but running, skiing and rowing higher). Better is to listen your breating, if you can fluently speak during the training then you are aerobic and if breating becomes more frequent and impedes speaking then you have entered to unaerobic zone. Most of the cardio (80-95%) is suggested to be aerobic. If you train more than 1.5h then you need to load carbohydrates during the training session.
Lower intensity (100-130 bpm) is good for recovery days after hard trainings or competitions. Or for long-lasting base trainings, but I'm not sure if freediviers have to do these.

 

[sancarlos]

I've read a research that claims that cardio over 40 min long is loosing its productivity (I think it was Tim Venuto?). Optimal one-time lenght of cardio is between 20 and 40min. If that is not enough author suggested do it multiple times a day. Another suggestion change cardio routines i.e. one day do bike, another stairs and so on while maintening about 80% of your max hart rate.

 

[Bill]

According to my latest computer, your max, never exceed heart rate is 200 and aerobic training starts at 140. There are pros and cons for each type of exercise but what you want to do is keep your heart rate above 140 for a minimum of 20 minutes, 3-6 days a week. An excellent way to start is to pick one, (cycling, running or swimming) and do 30 minutes every other day non stop with a target of 150. If you do too much, you will find a reason to stop. If you want more, slowly raise frequency, intensity and/or time.
This advice (it may even be worth more than it costs) is offered from someone who started aerobic training over fifty years ago and has observed hundreds come, go and stay. Aerobic training will do very little for your dynamic performance.