COPIA Fitness Slideshow


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Saturday 13 February 2010

Sven Kramer, Endurance Training and Aerobic Fitness


I just witnessed Dutchman, Sven Kramer win the Olympic Gold Medal for the 5000m speed skating event at the Vancouver 2010 Olympic Games. Sven Kramer, the current World Record holder, set a new Olympic Record, demonstrating endurance and fitness at the highest level.

So how do we train for endurance? In layman's term, endurance training is about aerobic fitness. Aerobic fitness refers to how efficient your cardiovasscular system, i.e. your heart and your lungs. Good aerobic fitness is essential to prevent lifestyle diseases such as heart disease and stroke. It also helps you manage stress by releasing the happy hormone called endorphins.

To maintain your aerobic fitness, you need to exercise for 30 minutes a day. Gentle cardiovascular exercises include walking, swimming, cycling and running.
'I don't have time to exercise!' I hear you say!?

Some tips to get some aerobic fitness and exercise into your busy schedule includes:

1. Rather than stay standing on the escalator at the train/tube station, start walking up or down
2. Take the stairs rather than the lift anytime you can
3. Get off the bus, train or tube a few stops earlier and walk the last remaining distance
4. Start cycling to work, but don't forget the helmet!

To increase your aerobic fitness, you need to get your heart rate up to 75% of your maxiumum heart rate. But always start slow, gradually increasing the intensity and time you participate in your chosen aerobic activity.