(originally posted on 12/14/2008) Aerobic capacity is a direct measure of the overall power of the heart as an 'oxygen pump' and of the muscle cells' ability to utilize oxygen sent to them via the cardiovascular system. The higher your aerobic capacity, the higher the rate at which energy can be produced to sustain endurance activity. To improve your aerobic capacity add the following workout to your training regime two or three days per week.
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Activity Primingâ„¢ warm-up series before beginning this workout.
Daily Fixâ„¢ Perform 1 set of cycling, rowing, running or skiers edge x 20 minutes @ moderate intensity x moderate tempo Perform a second set of a different activity (i.e. if you ran for the first set, row, bike or ski for the second) x 10 to 20 minutes @ moderate intensity x moderate tempo. Progression: Add 5 minutes to each set every other week until you work your way up to 60 continuous minutes at a moderate intensity and tempo. FAQ What does Moderate Intensity mean? For energy work, a moderate intensity is an intensity that you can sustain for longer periods of time. Your corresponding heart rate might be between 70 and 80% of your max heart rate.
What does Tempo refer to? For energy work, a moderate tempo is a tempo that is steady and consistent. You should be able to maintain this tempo for long periods of time. Tempo can be very subjective. A moderate tempo for an elite runner might be 6 minute miles, but for a novice, 10 to 12 minute miles. Feel free to drop me a line if you have any questions. Stay Fit Skiing! Andrew Hooge, CSCS, CES ahooge@fitskiing.com
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