Cardiorespiratory endurance is a measurement of how well your heart, lungs and muscles work together to keep your body active over an extended period of time. Exercisers can improve cardiorespiratory endurance by participating in a program of regular aerobic exercise.
With increased demands on time, young golfers want to workout quickly but keep their cardiorespiratory endurance at optimal efficiency. High-intensity interval training (HIIT), also called high-intensity intermittent exercise (HIIE) or sprint interval training (SIT), is a form of interval training, an exercise strategy alternating short periods of intense anaerobic exercise with less-intense recovery periods. HIIT is a form of cardiovascular exercise. HIIT involves alternating between very intense bouts of exercise and low intensity exercise, preferably at a 1:4 interval ratio for beginners. So jog at a moderate intensity for 60 seconds then sprint for 15 seconds (complete 10 times) ,but only once or twice a week to increase anaerobic and aerobic capacities.
When beginning, you should wear a watch for keeping count of each minute and a heart rate monitor. Start interval training at a slower pace and only try HIIT if you can complete 20-30 minutes of cardio at 70-85% of your max heart rate.
The numerous benefits include:
- Increased oxygen uptake so your heart rate can increase faster with higher efficiency (important when feeling stressed)
- Increased ability to handle possible lactic acid buildup in your muscles (when walking 18 holes in the heat)
- Improved insulin sensitivity since your muscles utilize glucose in the blood stream (necessary for quick rehydration with electrolytes after 2 hours of golf)
- EPOC (excess-post exercise oxygen consumption)- an increase of metabolism and increased caloric ‘burn’ for up to 24 hours after interval training.
–Kelly Shobe, Fitness and Nutrition at Greg Norman Champions Golf Academy
Photo Credit: Junior Golf Scoreboard