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There are three different types I wanted to talk about today and cover the basics, which will then give you some options to try something new and freshen up your cardiovascular routine.

Long slow duration training (LSD)

A long distance runner is typically a great example of LSD type training, low intensity 65-70% VO2Max and anything from 30 minutes to 2 hours plus. LSD can be a great way of developing an aerobic based line for beginners and de-conditioned athletes. LSD is defiantly the average gym goer’s choice for aerobic training. Think

aerobic classes

spin classes

your 10 minutes of each CV machine

Interval training- This form of training enables the body to use to different types of energy systems the aerobic like the LSD system uses and also the anaerobic energy system; the anaerobic system uses anything from 80-100% VO2Max which is pretty tough let’s use a sprinter as an example they cover 100meters over 10 or so seconds.

Aerobic – long distance, high duration
Anaerobic – Shorter distance, slow duration
Interval training it involves structured periods of work and recovery, so we will use the sprinter as the work phase and a long distance runner as the rest phase.

Example – 2 minutes LSD, 200 meters Sprints – and repeat 20 minutes

Remember when working at such a high intensity the lactic system will also come into play and provide missing energy and you may give you a burning feeling, and it will increase your heart rate and raise you blood pressure. You’ll have to be conditioned in the aerobic system and have a good base level.

Fartlek training

What do you get when you mix interval and LSD training together and then randomize them?! Fartlek training is just that, a Swedish term meaning “Speed play” it’s a give you the chance to play with different speeds and distances using an unstructured manner. So you could be jogging one minute and sprinting the very next second with a walk to recover. The trick is to do whatever comes into your head at the time making a split second decision.