How to Increase Aerobic Capacity

Increasing aerobic capacity is a fitness goal for everyone from elderly people to top level athletes. One of the best ways to train your body to improve aerobic capacity is to use oxygen more effectively during some form of aerobic interval training. The following steps are just one way to reach your maximal rate of oxygen consumption called V02.

Difficulty:

Moderate

Instructions

Things You'll Need

• Flat space to run on, such as a track or field
• Stop watch

1. For the initial stage of this training program, alternate between running for 30 seconds at a fast pace for you (generally between eight and 10 miles per hour for moderately fit people) and jogging for 30 seconds at a slow pace (four or five miles per hour at the most).

2. Continue to alternate at 30 second intervals until aerobically you feel like you can't do any more. When you're finished, stretch out well so that muscle soreness doesn't become your limiting factor.

3. When you reach the point where you are able to continue this exercise for about 15 minutes, switch to three minute intervals instead of 30 second ones. These are more difficult, so you may not be able to do the exercise for longer than 12 minutes the first couple of times you do it.

4. The ultimate goal is to work up to a 30 minute exercise of three minute intervals. You may continue for longer than 30 minutes if desired, but 30 minutes is the optimal amount for aerobic training.

Tips & Warnings

• Run on a flat space rather than a hilly one so that you optimize aerobic rather than muscular improvement. Hills will cause undue strain on your muscular endurance rather than your aerobic fitness.

• Always stretch for at least fifteen minutes after your training exercise. The purpose of this exercise is to push your aerobic limits so allow aerobic, not muscular, fitness to determine when you need to stop.

• For less fit individuals who want a less strenuous interval routine, substitute fast walking or jogging for running and follow the same pattern. While a lighter training routine will not do as much to increase VO2 max, any interval training exercise will benefit aerobic health.