Endurance = strength training for the heart

Topic 15

Werner Kieser, Founder Kieser Training AG, Zurich

In earlier specialist literature strength and endurance were dealt with separately, as if they were quite different functions. However, “cardiovascular training” is nothing more and nothing less than strength training for the heart. The functional capacity of the cardiovascular system is a measurement of the speed at which blood is supplied to the muscles.

The exercise required by heart muscles differs from that required by skeletal muscles. In the case of heart muscles the stimulus threshold means a specific output.The heart has to pump more blood and reacts to the resultant increase in muscle tension by increasing its volume, just like the skeletal muscles. This also increases the functional capacity of the res- piratory muscles, i.e. the tidal volume is increased. There is an increase in both the number of blood vessels and the volume of blood.

The heart is the body’s central and most important muscle. If it fails death ensues.

Formula for cardiovascular training

You should aim to work your skeletal muscles until your pulse rate reaches a certain level. How you increase your pulse rate is unimportant but you should stick to the following formula:

Pulse rate 170 minus half your age for about 20 minutes three times a week.

If are looking for a strength programme that simultaneously exercises skeletal muscles and heart you should not stop for more than 15 seconds between each exercise.

However, if you prefer your strength programme to be more “comfortable” select an outdoor activity that is good for your heart: cycling, running, swimming, walking or rowing.

© by Kieser Training AG/Information: www.kieser-training.com