Do you know how to become more efficient at cardiovascular training? You need to DO cardio ! There are a lot of common errors that people fall in the trap of when performing cardio that might be counter productive to your gains.
Follow these tips to avoid the common pitfalls to your training !
-Treating Running and Rowing Interchangeably
Substituting running for rowing or vice versa is no different than arbitrarily deciding to do back squats instead of deadlifts. Do they have similarities? Yes. Will they elicit some of the same adaptations? Sure. Beyond the most base levels of competence, will one make you better at the other? Almost certainly not.
Although both running and rowing are monostructural exercises, and are likely our two best tools for improving aerobic capacity, they are distinct skills which require specific training and specific adaptation. Substituting one for the other in the occasional endurance piece is acceptable but you need specific endurance training utilizing.Only switch if it’s a necessity !
-Low intensity steady state training is still training.
I frequently see athletes treating their low intensity steady state work as “active recovery”. This is problematic for two reasons.
Firstly, it can lead to the athlete not taking their low intensity steady aerobic training seriously. It becomes “recovery” work, not a serious component of their athletic development. This is the second issue. Calling aerobic training “active recovery” isn’t precisely accurate. Aerobic metabolism does play an important role in an athlete’s recovery between training session. However, the process is not acute.
A low intensity aerobic session in and of itself may reduce acute soreness and stiffness, and the athlete may feel energized afterwards, but the extent to which it actually improves recovery is up for debate. Low intensity steady state training is still training. It’s purpose is to develop your aerobic capacity for purposes of improving your performance.
Not Working on Your Technique
Fitness sport athletes take their lifting technique seriously. Low bar or high bar squats? Sit back or sit straight down? Running and rowing in particular are given short shrift. This is a real shame, because a little bit of technical work goes a long way towards reducing risk of injury, improving efficiency, and maximizing return on investment. There are plenty of good resources available to help you with your running and rowing technique. Utilize them.
-Not Treating Energy Systems Programming Like Programming
Periodization, this paradigm shift towards well designed protocol is clearly visible in the way we approach weightlifting and strength training. But when it comes to energy systems training, the attitude often seems to be that just doing it is sufficient.
It is important to remember that fitness sport is, ultimately, an endurance sport. Yes, strength and power are very important, but your ability to apply strength and power in aerobic and glycolyic bioenergetic environments are going to play the larger role. If you are serious about developing those capacities, training for them must be approached every bit as seriously as your strength and power training. You must create sufficient overload to drive improvement, you must track your abilities, and you must understand the why behind every workout you do.
