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Aerobic-Fitness Options Guaranteeing your Cricket Fitness Lasting the Whole Season.

Aerobic-Fitness Part II.

Sacrificing a high intensity high quality work ethic isn't desirable. Sticking with your aerobic-fitness training enables no sacrificing of this much needed work ethic.

The benefits have been explained in aerobic-fitness Part I as well as the differences between anaerobic and aerobic training. And why it should not be used as the dominant energy system targeted for specific cricket fitness.

This article will dig deeper into the nuts and bolts of this type of training. Raising your awareness of this topic.

It will give you the opportunity to take control of your aerobically based fitness training by adhering to this scientifically based information.

Assuming you have addressed and corrected any postural issues your body may possess. You are now ready to start your pre-season training.

Your goal should be to set and develop a solid aerobic fitness base on which your whole pre-season and in-season fitness regime will be built.

IT's mid June and your typical first day of pre-season involves a 5 - 10 km continuous slow run. Sounds like good fun eh!!!! Not.

Well you can forget that from now on it isn't neccessary and it's time for a change. Throw out the long labourious routines and use these more dynamic, efficient options.

Remember your goal is to set a solid fitness base for cricket fitness and not to run half marathons or middle distance races.

This period can range from 4 to 8 weeks.

As a guide I would recommend you work in periods from 3 - 10 minutes.

Your exertion level should be around 80 - 85% of your maximum heart rate (MHR) if you are working around the 3 minute mark. The longer your repetition duration the lower your percentage of your MHR. Closer to 60-70% for the 10 minute range.

Maximum heart rate is simply worked out by taking your age away from 220. So if you were 20 then your MHR will be 200.

220 - 20(Age) = 200(MHR).

The simplest of all ways to gauge your workload is by rating your exertion or effort out of 10. 10 will be absolutely 100% effort (sprinting). You want to be working at around 8 for a 3 minute time frame.

This method is not as exact as monitoring your heart rate however effective if you are honest with yourself and how hard you are working.

You would not want to do more than 10 repetitions of your preferred cardio-fitness-training. Anything over 10 repetitions will not be beneficial.

You must increase your intensity in this training to achieve a solidly set fitness base. Your body will adapt quickly to these training stresses so by increasing your intensity you guarantee an increase in your fitness levels.

A simple check to see if your fitness is improving is to check your resting pulse.

Take your pulse for 15 seconds and multiply it by 4 to get your resting pulse. This reading should get lower as you increase fitness. The lower your RP the more efficient your heart is working. Around 60 is acceptable.

You can also complete timed fitness tests to check aerobic-fitness levels. By achieving a greater distance in a timed run or a quicker time over the same distance you can confirm your aerobic-fitness threshold is improving.

As we move into the cricket season proper and your fitness base is set. You then hopefully have completed a comprehensive pre-season consisting of speed, agility, technique and skills work plus (anaerobic-fitness conditioning). You are totally prepared physically and technically for the season and everything is going to plan.

To keep the ball rolling so to speak you must still schedule in some aerobic-fitness training sessions. This enhances your fitness work in-season and will help keep you fresh and motivated for training and games.

I would suggest that every second or third week you schedule in an aerobically based session. Make it similar to your pre-season sessions to help maintain the base you have already developed.

You can also schedule this type of training in when you have a break or a bye.

This next variation of aerobic-fitness training is one you can also utilise to benefit your cricket fitness in-season. The intensity is lower and the duration is quite short.

The aim here is to eliminate waste product caused by anaerobic training. Metabolites (waste products) are used as an energy source by the slow twitch muscle fibres when less intense aerobic exercise is carried out. This allows faster recovery after heavy workloads in training and games.

By completing a circuit-training session that you work through at around 50% exertion for 15 - 30 minutes in duration you are exercising aerobically and helping the body rid itself of metabolites and hastening the recovery process. Keep the intensity low as this is to help the body recover not to stress the body even further. A good stretch after is also advisable.

If you just want an option that requires no thinking just go for a long 30 minute plus walk. This is definately an option to be done on your non training nights. Make sure if you do walk you set a brisk pace so you raise the body temperature. It won't hurt to get a light sweat up. This option can be boring for some however relaxing for others.

Even at the end of your anaerobic training sessions you can complete a very leisurely running or cardio session of say 15 - 20 minutes. This will ensure quicker recovery in the following days.

If you are serious about your cricket and your fitness be sure to adhere to these last factors that assist in the recovery process. The extra 30 minutes to an hour per week spent doing this may be one of the most important cricket fitness tips you will recieve.

It could save injuries, increase energy levels, boost motivation levels and increase general concentration vital for this unforgiving game of cricket.

This extra sacrifice will ensure your cricket fitness wellbeing and could be the difference between playing or being injured, scoring 50 or 100 runs or taking 6 wickets compared to 3. It could be the difference between advancing up a grade or staying where you are.

I hope you now possess a greater awareness of aerobic fitness training and its place in your cricket specific regime.

It is more important than most people realise and is greatly underrated in the hollistic approach that should be adopted in your cricket fitness's wellbeing.

I hope by reading this and increasing your knowledge of aerobic-fitness training your motivation to do the little extras has also increased. Contact us for any aerobic-fitness advice or assistance.

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