Cardiovascular Endurance
Cardiovascular endurance is improved through working the aerobic system. This is the predominant energy system when exercising for any amount of time over 3 minutes. This system can be worked doing any of the activities below for a period of time longer than 5 minutes. It can be tested using any of the tests listed below as well. This system is best worked over longer periods of time. The key to improving this system is to train for 30 - 90 minutes at about 65-85% of your maximum effort. The fitness principle of overload is an excellent way to increase this system.
A great article on cardiovascular endurance
This article goes over some very key points about working the aerobic system. It also mentions the fact that people with a high resting heart rate (over 60 beats per minute) really need to improve their cardiovascular fitness. Improving cardiovascular fitness with these people could lead to better sleep and recovery.
Tests:
- Beep Test (Levels)
- 1 Mile Run (Timed)
- Cooper Test (# of laps in 12 minutes)
Activities:
- Running - Making Running Fun for Kids and Young Adults!
- Biking - Ride for transportation, or ride through trails for fun, or head to the Bike Park.
- Swimming - You can go swimming at any of our lakes in the summer but the aquatic centre schedule is also found here
- Walking -
- Soccer - Great Soccer Game Website
- Hockey -
- Basketball -
- Tennis -
- Water Polo - Again you can go to the aquatic centre schedule for some dates where they play water polo
- Fartlek Running - A form of running originated I think in Sweden where you run at varied paces Eg. Jog, Sprint, Fast Jog, Slow Jog...
- Kayaking - Rent Kayaks for a day from Adam Vallance at Powell River Sea Kayaks
- Hiking - Take a few hikes along our beautiful Sunshine Coast Trail
- Canoeing -
- Rollerblading - Buy a pair of rollerblades and you can use this as a mode of transportation
- Aerobics/ Fitness Class - Aquatic Centre Schedule, Coast Fitness, T-Fit
- Jumping Rope -
- Rowing -
- Cross Country Skiing -
- Elliptical Trainer -
- Climbing - You can go climbing with your kids up some mountains but we may be getting a climbing wall in Powell River.
- Skateboarding - Ride around town, or go check out the Skate Park
A great article on cardiovascular endurance
This article goes over some very key points about working the aerobic system. It also mentions the fact that people with a high resting heart rate (over 60 beats per minute) really need to improve their cardiovascular fitness. Improving cardiovascular fitness with these people could lead to better sleep and recovery.
Tests:
- Beep Test (Levels)
- 1 Mile Run (Timed)
- Cooper Test (# of laps in 12 minutes)
Activities:
- Running - Making Running Fun for Kids and Young Adults!
- Biking - Ride for transportation, or ride through trails for fun, or head to the Bike Park.
- Swimming - You can go swimming at any of our lakes in the summer but the aquatic centre schedule is also found here
- Walking -
- Soccer - Great Soccer Game Website
- Hockey -
- Basketball -
- Tennis -
- Water Polo - Again you can go to the aquatic centre schedule for some dates where they play water polo
- Fartlek Running - A form of running originated I think in Sweden where you run at varied paces Eg. Jog, Sprint, Fast Jog, Slow Jog...
- Kayaking - Rent Kayaks for a day from Adam Vallance at Powell River Sea Kayaks
- Hiking - Take a few hikes along our beautiful Sunshine Coast Trail
- Canoeing -
- Rollerblading - Buy a pair of rollerblades and you can use this as a mode of transportation
- Aerobics/ Fitness Class - Aquatic Centre Schedule, Coast Fitness, T-Fit
- Jumping Rope -
- Rowing -
- Cross Country Skiing -
- Elliptical Trainer -
- Climbing - You can go climbing with your kids up some mountains but we may be getting a climbing wall in Powell River.
- Skateboarding - Ride around town, or go check out the Skate Park