Imagine feeling unstoppable on the field, having boundless energy in every game, and bouncing back faster after intense practice sessions.  Sounds amazing, right?  For teen athletes, this isn’t just a dream—it’s achievable with regular cardio exercise.  While strength training and skill drills are crucial, getting your heart rate up in a workout (aka cardio) can take your performance to the next level.  Here’s why adding cardio into your routine can make all the difference and how you can start.

 

Why Cardio Matters

 

1. Boosts Endurance¹

Whether you’re a soccer player, a basketball player, or a track runner, incorporating running, cycling, or swimming into your workout regimen can help improve your endurance levels and ultimately, your overall performance in games or events.  When you engage in these activities, you are pushing your heart to work harder to pump blood and oxygen to your skeletal muscles.¹  Over time, this helps to strengthen your heart and lungs, making it more efficient at delivering oxygen to your body during exercise and making it easier to breathe as your body acclimates to the training.  This increased cardiovascular fitness leads to improved endurance, allowing you to maintain high energy levels throughout a game or event.  Remember, your heart is a muscle too!

 

2. Promotes Recovery

The importance of quick and effective recovery is paramount, especially for athletes participating in frequent or intense physical activity.  Cardio workouts play a vital role in this process by improving blood flow throughout your body.  Enhanced circulation facilitates the delivery of essential nutrients, such as vitamins and minerals, directly to your muscles, which helps repair and rebuild them more efficiently after strenuous exercise.  Simultaneously, improved blood flow assists in flushing out metabolic waste products, like lactic acid, that accumulate during intense workouts and contribute to muscle soreness and fatigue.  By promoting these processes¹, cardio exercises can significantly speed up your recovery times, allowing you to return to your activities faster and with less discomfort.  This accelerated recovery not only helps you maintain a consistent training schedule but also reduces the risk of overuse injuries and keeps you performing at your best.  Additionally, regular cardio training strengthens your cardiovascular system¹, further enhancing your body’s ability to recover and adapt to physical stress over time.

 

3. Improves Mood and Helps Manage Stress

Numerous studies consistently demonstrate that exercise has a positive impact on mood and stress management².  Engaging in physical activity triggers the release of endorphins, often referred to as “feel-good” hormones, which can elevate your mood and reduce feelings of anxiety and depression².  Additionally, regular exercise helps regulate stress hormones like cortisol, promoting a sense of calm and well-being.  For athletes, all of this can translate into better focus and performance during practices and competitions.

 

4. Helps You Sleep Better³

Believe it or not, cardio exercise can significantly improve the quality of your sleep.  Engaging in physical activity helps regulate your sleep patterns, making it easier to fall asleep and stay asleep throughout the night.  Cardio also creates a more restful environment for your body to unwind and recover by reducing stress and anxiety; however, athletes may need to experiment with the timing of their workouts, as exercising too close to bedtime can sometimes interfere with sleep.

 

5. Enhances Overall Health¹

A strong cardiovascular system is key to overall health.  For teens, it’s especially important as your body is still growing.   Regular cardio can help prevent future health issues and establish good fitness habits that last a lifetime.

 

6. Balances Training and Creates a Well-Rounded Fitness Program

Adding cardio to your routine creates a more balanced fitness program by promoting comprehensive physical development.  While strength training is essential for building muscle and strength, relying solely on it can limit your overall potential.  Cardio workouts improve heart health, boost endurance, and reduce the risk of overuse injuries by diversifying your training and giving different muscle groups a chance to recover.¹  Combining strength training with cardio leads to a well-rounded fitness regimen that enhances both health and performance.

 

Types of Cardio

 

There are so many types of cardio to choose from, so explore different options to discover what best suits your preferences and goals.  Popular types include walking, running, dancing, swimming, rowing, cycling, kickboxing, stair climbing, and interval training^{1, 3}.

 

How Much Cardio Should I Do?

 

The answer to this question is highly dependent on factors such as your fitness goals, current fitness level, and overall health.  Additionally, certain medical conditions and medications can influence how your body responds to cardiovascular exercise.  For these reasons, athletes should speak with a healthcare provider or fitness professional before starting a new exercise program.

 

General recommendations for cardiovascular exercise for teen athletes are as follows³:

 

1. Aim for at least 3 high-intensity aerobic sessions per week³.  These sessions should involve activities that elevate the heart rate significantly, such as running, cycling, or swimming.
2. Engage in 60 minutes of light-to-moderate or moderate-to-vigorous cardio on most other days³.  On days when you feel sore or tired, opt for lighter activities like easy cycling or gentle swimming. These exercises help flush out byproducts produced by your muscles during intense activity, which can aid in recovery and reduce soreness.
3. Vary your cardio exercises to reduce the risk of overuse injuries.
4. Pay attention to how your body responds to different types, intensities, and durations of cardio. Adjust your workouts based on your energy levels, recovery needs, and performance goals.  Ensure you get adequate rest between training sessions to allow your muscles to recover and adapt.
5. Make sure to hydrate and fuel your body appropriately. Athletes engaging in intense cardio may need additional calories and carbohydrates to support their activity levels.  A registered dietitian can assess your nutritional needs and help ensure you meet them effectively.

 

By following these guidelines, teen athletes can effectively improve their conditioning while supporting health and athletic performance.

 

 

 

References

1. Marcin A. What Are the Benefits of Aerobic Exercise? Healthline. Published July 2, 2018. Accessed August 17, 2024. https://www.healthline.com/health/fitness-exercise/benefits-of-aerobic-exercise#benefits
2. Phillips M. The Connection between Physical Activity and Mental Health in Teens and Adolescents. Cottonwood Psychology Center. Accessed August 17, 2024. https://www.cottonwoodpsychology.com/blog/the-connection-between-physical-activity-and-mental-health-in-teens-and-adolescents#:~:text=When%20teens%20engage%20in%20exercise
3. American Heart Association. American Heart Association Recommendations for Physical Activity in Adults and Kids. American Heart Association. Published January 19, 2024. Accessed August 17, 2024. https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults