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Can you guess: Which Sport Below Requires the Least Cardiovascular Fitness?
- Running
- Swimming
- Weight Training
- Cycling
Well, the answer is clearly Weight Training, which requires the least cardiovascular fitness and can be considered an anaerobic sport. While lifting weights for less than an hour per week reduces the risk of a heart attack or stroke by 40 to 70%, the results of strength training are much different than any other aerobic activity.
Let’s discuss in detail how Weight Training is a non-cardiovascular sport and which other sports require less cardiovascular fitness.
What is Non-Cardiovascular/ Anaerobic Sports?
Anaerobic sports are sports which require least cardiovascular fitness. These include activities which are usually “start and stop” sports, not involving large muscle groups working at a steady pace.
Any exercise which requires short exertion, high-intensity movement and no oxygen can be considered Non-Cardiovascular sport. It is typically less than 60 seconds in duration as opposed to aerobic sports which require longer durations.
List of Non- Cardiovascular Sports
Here is a list of sports which require least cardiovascular fitness and are anaerobic in nature. Let’s have a look.
Weight Training
Now, that you know that Weight Training is one sport which requires the Least Cardiovascular Fitness, why do you think it is so?
Weight training requires a short burst of intense movement without oxygen, while burning carbohydrates for energy. Such a sport can improve a person’s overall strength, tone the muscles and boost their bone density. It is also helpful in strengthening major muscle groups of the body such as legs, hips, back, chest, shoulders and arms.
While it is an effective way of losing weight, it only focuses on cutting down fat on specific body parts by targeting them with strength training.
Even though weight training does not require any oxygen during the sport is performed, it does work well for improving the oxygen circulation throughout the body. For example, you can improve the circulation through leg press machine or seated rows in your lower body and back. Being committed to regular weight resistance training not only is beneficial for circulation and weight loss, but also helps in making the body and muscles stronger.
Sprinting
When you perform a sprint, that is, running at an intense rate, the body is not able to keep up with the oxygen requirement. The higher your non-cardiovascular threshold, the longer you will be able to sustain a challenging effort.
Typically, this type of sprinting can only be sustained for two minutes or less because it requires race-pace effort and lactic acid build up in the muscles at a high level. When the lactic acid increases, the muscle’s respond to the lack of oxygen causing a burning sensation in the muscles.
If you perform it often, it will definitely make your body adept to high-intensity workouts while building muscle strength and burning a good number of calories. Even though it is a sport which requires no oxygen, it is efficient in delivery oxygen to all your muscles.
Jumping Rope
The International Sports Conditioning Association categorizes jumping rope as an anaerobic or a sport which requires less cardiovascular fitness. While it depends on the duration and the pace of skipping or jumping the rope, it can be called an anaerobic activity, that is, without the use of oxygen.
If jumping is performed at a fast pace, without taking breaks and for a short duration of time, it will be considered a high intensity workout which does not require oxygen.
Swimming Sprints
Even though swimming sprints is similar to running sprints, it requires different techniques.
Swimming sprint begins at a normal pace and the speed is increased and maintained for at least a minute to call it a non-cardiovascular sport without the use of oxygen. Completing a lap of swimming without stopping at your fastest pace can be considered a sport with least cardiovascular fitness.
High Intensity Interval Training (HIIT)
Anytime you are tearing down your muscles and the physical exercise is intense enough to cause lactate to form, you can call it a sport which requires very less cardiovascular fitness. HIIT is great example of that.
It typically interchanges between being an aerobic and anaerobic activity depending on the pace and periods of rest. HIIT is mainly for athletic training than someone trying to be healthy and fit, therefore, the activities and workout required in this training is with high intensity and short resting periods without the use of oxygen.
Plyometrics
Plyometrics, which is simply jump training is one of the best anaerobic sport to improve the body’s power, strength and balance without using oxygen.
The exercises to be performed are jump squats, one-legged hops and several other kinds of jumps including jumping over boxes and cones. These activities are performed in sets without break to make it a high-intensity workout.
Benefits of Non-Cardiovascular Sports
While there are several benefits of such sports which increase one’s body strength and density of bones, it is also helpful is decreasing the chances of several heart and bone diseases.
- Helps in maintaining weight, cuts down body fat
- Increases power
- Improves bone strength and density decreasing the chances of osteoporosis
- Helps in boosting metabolism and immunity to build and maintain lean muscle
- Improves the ability to handle lactic acid
- Helps in fighting mental disorders such as depression
- Reduces the risk of diabetes and heart diseases
- Protects joints and muscles against injury
- Increases ability to store glycogen, giving more energy
Final Word
While Weight Training is one sport which requires the least cardiovascular fitness, you have now learnt about several other sports and their benefits. The above sports not only push your body and lungs to rely on energy sources stored in the muscles, but also require no oxygen.
Even though these sports are high-intensity and are the hardest to perform, one can reap several benefits from these powerful workouts.
