CARDIOVASCULAR TRAINING PROGRAM
CARDIOVASCULAR TRAINING PROGRAM FOR ELITE
Cardiovascular fitness is especially relevant on the professional, elite amateur, college, and junior levels. When player plays in a 72 hole tournament, which can include walking an average of 5 to 6 miles per day under stressful tournament conditions, it is imperative that he or she does not get physically or mentally tired.
The heart rate of the physically fit elite player tends to remain stabilized because muscles are properly being oxygenated. This flow of oxygen in turns results in providing sufficient energy, stamina and recovery time under more physical and mental conditions.
Along with increasing physical performance, a higher level of mental concentration is also achieved due to the maintenance of high oxygen flow to the brain.
I incorporate HIIT (High –Intensity Interval Training) cardio sessions for all my elite players because the latest research has shown those HIIT sessions increase cardiovascular oxygen capacity, your body’s ability to properly utilize oxygen, and increase over-all fitness abilities than conventional cardiovascular training methods. HIIT increases VO2 MAX that is considered one of best indicator of cardiovascular endurance. This measurement shows the effects that an exercise is having on the body as well as how the body is
efficiently using oxygen for energy. VO2max is defined as the maximum amount of oxygen (Milliliters) that a person can use in one minute per kilogram of their body weight. This measurement is important because the amount that a person can utilize within 1 minute is an indicator of their over –all fitness level. HIIT is a type of cardio training that involves repeated high intensity exercises followed by a limited recovery period. This sequence is repeated multiply times in sequence for duration between 10- 30 minutes.
Example HIIT SESSION: VERSA CLIMBER Warm- up: 5 minutes HR at 60 % 15 one-minute intervals
1minute 65%, 70%, 75%, 80%, etc.
2-minute rest in between each interval
Goal is to increase feet climbed each interval. Heart rate will be increasing substantially on each 1-minute interval. Increasing your heart rate during periods of intensive training will enable an athlete to significantly increase cardiovascular endurance and over-all strengthen his or hers heart. During the short rest cycle, athletes are working on recovering more quickly thus needing less time to rest. The end result of HIIT is that an individual will build stamina at a quicker rate and increase there over all ability to perform at a higher mental and physical level during competitions. HIIT training sessions also trigger ‘‘EPOC’’(Excess Post –Exercise Oxygen Consumption. EPOC increases the rate of oxygen that your body uses following strenuous activities. Your body uses more oxygen after a HIIT session because it is making up for the body’s oxygen deficit that occurred during the max periods of the exercise that you performed. EPOC increases the recovery stage of the body following a HIIT session. A higher level of oxygen is needed during recovery in order to facilitate in the restoration of hormone levels, refueling your glucose levels, and repairing your muscle fibers. Another benefit of EPOC that result from HIIT training sessions is the development of new ATP (Adenosine Triphosphate) which is the fuel source that your body needs to perform during strenuous activities. EPOC also is instrumental in reducing lactic acid. Lactic acid is formed during exercise and is responsible for reducing the working efficiency of myour muscles. Lactic acid travels through your bloodstream to the cardiac muscle, the kidneys and liver during training sessions. An increased amount of oxygen is necessary to convert the lactic acid back to pyruvic acid, which then enables the body to enter a resting state. A quality cardiovascular training program should include a HIIT program once an individual has an established sound fitness foundation. The end result is you, as an athlete will increase your over –all performance levels by adapting the HIIT training method. The end result: HIIT cardio and strength training techniques will be instrumental in increasing your performance in tournaments. The ultimate goal is for an elite player is to be able to play 36 holes in 1 day without experiencing any type of mental or physical fatigue of any type.