How to Boost Your Cardio

Boost your cardio and health with interval training.

Cardiovascular exercise is a key component of a complete fitness program and overall health. The American Sports Medicine Institute defines cardiovascular fitness as the efficiency of the heart, lungs, and blood vessels to deliver oxygen to working muscles (See References). To improve your cardiovascular fitness, try interval training. Interval training combines anaerobic training periods and aerobic recovery periods. To monitor the intensity of the intervals, use the Rating of Perceived Exertion (RPE) scale from 6 to 20. Ten is the intensity of a comfortable walk, while 20 is the maximum effort.

Things You'll Need

• Safe running route (or cardio equipment)
• Stopwatch

Instructions

Warm Up

1. Perform light cardiovascular activity for five to 10 minutes, gradually increasing intensity from a RPE level of 10 to a 13 (somewhat hard) throughout the warm up.

2. Complete dynamic stretching, like leg swings and arm circles, to increase range of motion in the joints and keep the muscles warm.

3. Prepare to start the workout with your stopwatch ready.

Interval training

1. Begin with a training period based on your fitness level (10-60 seconds). RPE level should be 15 (hard) to 17 (very hard).

2. Start a recovery period (10-60 seconds). RPE level should decrease to a 13 (somewhat hard) to a 11 (light).

3. Repeat the cycle, alternating between training periods and recovery periods. Aim for 10 to 30 cycles, depending on your fitness level.

Cool Down

1. Gradually decrease intensity over five to 10 minutes, ending at a RPE level of 10 (light) by performing low intensity cardiovascular activity.

2. Perform static stretches for 15 to 30 seconds. Make sure to stretch all major muscle groups, like hamstrings, quads, and calves.

3. Grab some water and celebrate a great workout.

Tips & Warnings

• If you are a beginner, start with 10 seconds in a training period with 60 seconds of recovery. As you advance, increase your training period and decrease your recovery period. Try intervals with different cardio methods, like a bike or an elliptical.

• Always consult your physician before beginning any exercise program. If you feel dizzy, lightheaded, nausea, or any other symptoms during the program, stop immediately and consult a physician.

References

• American Sports Medicine Institute: Cardiovascular Fitness