ALLI Sports Racer X Online MX Sports GNCC Racing Racer Productions The Racing Paper Racer X Brand

Strengthen Your Moto Muscle - Cardio

by Katie Jodscheidt, NASM-CPT


Cardiorespiratory fitness is a vital component to any training regimen or health program because it allows the circulatory and respiratory systems the ability to supply blood rich in oxygen to the muscles. Without cardiorespiratory fitness training, the body would easily become fatigued during any period of prolonged physical activity or short bouts of intense activity. With the high physical demand placed on the body of motocross athletes, adding cardiorespiratory fitness plays a key role in maximizing practice time and being able to execute at peak performance during races.

With sponsoring over 400 motocross athletes as well as team sponsoring Team BWR – Brian White Racing, we hear first hand from riders how crucial cardiorespiratory training really is in an effort to shave seconds off their time while being able to handle the physical exertion required on the challenging parts of the track.

There are a variety of exercises that fall under the category of cardiorespiratory exercises such as circuit training, riding, jogging, running, cycling, rowing, swimming or jumping rope. Athletes today also use a variety of cardiorespiratory equipment such as a treadmill, elliptical, rowing machine, stair climber, jump rope, Jacobs Ladder or stationary bike.


Related article: Jump Rope for Motocross


Whether someone is a beginner or advanced, youth or adult, making cardiorespiratory fitness training part of your program offers an immense amount of health benefits that directly effect performance. Every exercise-training program should have three phases: warm-up phase, conditioning phase and cool-down phase.

Warm-Up Phase
The warm-up phase is essential to prepare the body for the planned training program. Depending on the routine for the day, the warm-up can be general or specific to the movements that will be performed in the conditioning phase. The recommended warm-up phase is between 5-10 minutes long and serves the purpose of increasing the heart and respiratory rate, increasing tissue temperature, which plays a key role in the efficiency of muscle contraction and relaxation and it increases mental preparation and alertness. The warm-up phase will vary depending on the fitness level of a person and their overall goal.

Conditioning Phase
The conditioning phase is the core program designed for the day. While low-intensity programs offer smaller improvements overtime to general health and wellness, high-intensity programs will produce a more significant result and overall improvement on physical and mental health, which is important for endurance athletes competing at high levels. The conditioning phase of cardiorespiratory training yields several benefits including:

  • Strengthening of respiratory muscles
  • Increased mental alertness and preparation
  • Improved heart efficiency
  • More efficient breathing
  • Increased metabolic rate
  • Efficient oxygen transport
  • Improved cardiac output – body’s ability to pump blood
  • Improved oxygen usage by the muscles

Cool-Down Phase
The cool-down phase is an important part of cardiorespiratory training because it allows the body to return to a steady state of rest by gradually restoring the physiological responses, which occurred in the conditioning phase. Heart rate, blood pressure and cardiac output are just some of the internal changes happening within the body during high intensity training. The recommended cool-down phase is between 5-10 minutes and serves as a reset for the body.

Since no two individuals are the same, it is important to remember that cardiorespiratory fitness programs will vary from person to person and from age to fitness level. One factor that doesn’t change is the overall importance of cardiorespiratory fitness in any health program.

Jump Rope Versatility for Cardiorespiratory Fitness Training
Whether a person is just starting a training regimen or at the advanced level, one exercise that can be utilized in the beginner, intermediate or advanced stage is jump rope or speed rope. It is versatile but also inexpensive, convenient and effective. There are many external factors that play a part in a person’s ability to train such as the expense of a personal trainer, health club fees, traveling costs or equipment. Whether you are at home, the races, the gym or traveling, keeping a jump rope in your bag allows easy access to cardiorespiratory fitness training on the spot.

Special Offer: Get a FREE Innerzyme Jump Rope with any Innerzyme order over $15. Offer good from now Until July 31, 2013

Check out Katie's other articles in the "Strengthen Your Moto Muscle" series.
Stronger Legs
Sleep Matters

About the Author: Katie Jodscheidt is the founder of Innerzyme and a Certified Personal Trainer through the National Academy of Sports Medicine. She is a health and fitness enthusiast with a passion for helping athletes achieve their performance goals and improve their overall health through proper food intake, exercise and nutritional supplementation. Innerzyme currently sponsors over 400 motocross riders ranging from age 4 to 56 as well as Team BWR Brian White Racing. Visit: for more information.

That's it for now, until next time, good luck with your training and remember, if you have a question, log on to the Virtual Trainer Expert Forum and have your question answered by a panel of experts. In addition, be sure and check out the Racer X Virtual Trainer archive section. Your complete one-stop information zone for motocross fitness. VT Signature

Share on:

Leave a reply