What is Cardiovascular Training and definition and physiotherapy

1. Contemporary research suggests that every adult should accumulate 30 minutes or more of moderate intensity physical exercise on most, or preferably all, days of the week. 
2. Cardiorespiratory conditioning consists of performing aerobic exercise, which requires oxygen to sustain muscle activity and anaerobic exercise, which does not use oxygen for short bursts of intense actions.
3. Your 'maximal aerobic capacity' or oxygen uptake, is the best indicator of how much work you can sustain without fatigue.
4. 'Active recovery' involves exercising at 30% to 50% of maximal capacity, for 5 to 10 minutes after a strenuous workout.
5. Everyone has a threshold at which the balance between aerobic and anaerobic energy systems begins to favor the anaerobic; your muscles cannot extract enough oxygen to produce the required energy. This is called anaerobic threshold and can be monitored by the accumulation of lactate in the blood. 
6. Running, cycling, cross-country skiing, and rowing are all excellent methods of improving cardiorespiratory fitness.
7. Tempo pace is the lactate threshold pace, or the maximum speed you can run comfortably at for about an hour. 
8.  Too many distance runners don't sprint. Fast running at 95%+ of maximum speed, helps develop a more efficient and powerful stride by recruiting more fast-twitch muscle fibers.
9. Hill running is an effective form of strength training. By using gravity (your weight) and the grade of the hill, you significantly improve muscle strength and cardiorespiratory capacity.
10. Hill sprints are an effective injury prevention tool and should be included in the weekly training program of competitive runners.