#playbold

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Website: https://shiva-onlinebook.com/

Contact Us: 8510808965

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'Now what do I mean by cardio- vascular endurance?'

"Cardio-vascular endurance is the ability of the heart, lungs and blood vessels to deliver oxygen to your body tissues."

• The more efficiently your body delivers oxygen to its tissues, the lower your breathing rate is. While this may help you get a little more bottom time in your workout,athletic competitions like marathon or in the cricket field.

Here's how my cardio -vascular endurance training routine looks like:

• Stretching -

Well, you can't proceed to any workout or training nor end it without stretching right? But are you aware about its types? Dont worry let me list it down for you :

|Dynamic stretching|- Perform this during pre workout or training. Dynamic stretching basically means to induce movement in your muscles and tissues in order to get them ready and warmed up before your training.

|Static stretching| - Perform this post workout or training.Static stretching basically means to stretch your muscles and release the tension or stiffness caused during workout or training.

• Shuttle run -

After i am done with my stretching and warming up, I move onto the shuttle run. I place two markers at a distance of 40 metres. The work is to start from the marker and run at a moderate speed up to the other marker ,which was placed at a distance of 40 metres, for 8 minutes in the first set followed by 7 minutes, 6 minutes and so on up to the last set which is of 1 minute. Some key pointers:

° Take a minute break after each set

° Your running speed should be moderate

° Batsman: Focus on your turning and imagine it as if you are running between the wickets.

° Focus on your breathing for maximum output!

• Core training :

After rehydration and rest of 10- 15 minutes i move on to my core training. My core training is a cycle consisting of various exercises like planks,med ball exercises, burpees and many more . 3 sets of each exercise is performed with a rest period of 30 to 45 seconds.

• Cool down :

Lastly , I end my whole training with a relaxing cool down session in order to release excess oxygen as well as any sort of stiffness from my body. Cool down session usually lasts for about 20-25 minutes.

Refresh and relax your mind and body!