36 Cardiorespiratory Conditioning
" The degree of aerobic training is closely tied to intensity and total work, not
to frequency of training. However, a minimum of 3 days per week is recom-
mended." A greater training improvement (up to a point) will be noted if you exercise
above 85% of VO2max or 90% of your maximal heart rate once a week or
every other week: interval training." Aerobic capacity will improve if exercise increases your heart rate to at least
70% of your maximum heart rate." A lower exercise intensity can be offset by exercise of longer duration.
" Maximal heart rate for swimming and other upper body exercise is lower than
maximal heart rate for leg or whole body exercise. Thus, training heart rate
(THR) can be 13 to 15 bpm lower for swimming/upper body exercise than
when running, biking, or other whole body exercises." A threshold duration per workout has not been identified to
maximize aerobic capacity.Active Recovery
Throughout this guide, we will continually stress the importance of warming up,
cooling down, and stretching. These are integral parts of any workout, regardless of the
activity. The cool down, or recovery period, is very important because it will determine
how you feel several hours after your workout. There are two types of recovery: active and
passive. Passive recovery, in other words, just resting, was recommended many years ago,
and is still recommended when you exercise below 50% of maximal capacity. Active
recovery is now preferred for exercise exceeding 60% of maximal capacity to accelerate
removal of lactate. This may help prevent muscle cramps, stiffness, and preserve
performance during subsequent strenuous exercise.Active recovery involves exercising at 30% to 50%
of maximal capacity for 5 to 10 minutes after
a strenuous workout.Blood lactate removal after strenuous exercise is
accelerated by active recovery: mild aerobic exercise.