There are many different training methods that you can use to improve your cardiovascular endurance.

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Part 1

Question 1

There are many different training methods that you can use to improve your cardiovascular endurance.

Continuous Training

There are 2 types of continuous training: long, slow, distance training and high-intensity continuous training.

Long slow distance training, is when you do any cardiovascular activities (running, rowing, aerobics etc.) You must work at the same pace for between 30 minutes to 2 hours. You must work between 60-80% if your maximum heart-rate.

Doing this training, will improve your stamina (aerobic capacity) and help improve you in playing sports such as: tennis and cross country. It will also help you improve your health-related fitness and it will reduce the amount of body fat. This will also help you keep you fit during the holidays.

Fartlek Training

The name comes from the Swedish which means "speed play." Fartlek Training involves different changes of speed, so this means doing different cardiovascular activities at different paces. You have to work for around 30 minutes then take a break. Despite the different speeds which you go at, you have to vary the level of land (slopes, ramps etc).
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Doing Fartlek training will help improve both aerobic and anaerobic training depending on the training you are doing. This type of training will help with sports which need both aerobic and anaerobic such as: basket ball and soccer.

Question 2

The Karvonen Formula is the mathematical formula that determines the target heart rate for your training. The factors which you need for the Karvonen Formula are: Resting Heart Rate (RHR) and Maximum Heart Rate (MHR). The Karvonen Formula determines your Training Heart Rate (THR) which shows how hard you have to train. To calculate your ...

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