But their hearts and lungs work together at peak performance. Knuttgen points out that even elite marathoners don't have unusually strong leg muscles. However, cardiovascular training doesn't significantly boost muscle strength or power. If you can reduce your moderate 30-minute workout to 15 or 20 minutes of interval training, the cardiovascular benefit should be about the same.Īs fitness improves, you should feel better, with greater endurance and more get-up-and-go. That could make workouts easier to fit into a busy day or open a time slot to add some strength training. Interval training allows you to accomplish the same amount of exercise "work" in less time. Treadmills, elliptical trainers, and stationary cycles often have a built-in interval training function to put you through your paces. Then walk at a leisurely pace for the same period. Walk as fast as you can for a minute or two. Rest for about the same time as it took you to swim the lap. Here are a few ways to adapt your normal workout to a session of interval training: You can, for example, do interval training on one day and switch the next day to longer-duration, moderate-intensity exercise. But remember that you don't necessarily need to stick to interval training all the time. "A man might think this isn't all that much fun," Knuttgen notes. Some men find pushing their limits invigorating others find it unpleasant. In interval training, "you do high-intensity exercise for a minute, then rest, then repeat." "High-intensity basically means exercising at a higher intensity or velocity than you could otherwise sustain for five to 10 minutes before becoming exhausted," Knuttgen says. That seesaw relationship between exercise intensity and duration is what makes interval training work-but you may need to break a sweat. In this case, the classic example would be jogging or vigorous lap swimming. Guidelines say you can also meet your target with half the amount (75 minutes) of higher-intensity exercise. Brisk walking is a good example of moderate-intensity exercise, but any kind of activity counts as long as it requires some physical effort and raises your heart rate. In practice, that could be 30 minutes of exercise on five days of the week. Guidelines advise men to strive for 150 minutes of moderate-intensity exercise per week. Three 20-minute sessions per week could add zest to your exercise experience and enhance cardiovascular fitness.
To get the cardiac boost from interval training, you have to be willing to push yourself close to your limits-at least briefly.
Cardiovascular endurance definition trial#
You can give interval training a trial run simply by altering your current workout routine.
"Some regimen of aerobic training is really essential to good health." "Aerobic or cardiovascular training is designed to develop a healthier heart and circulatory system," says Howard Knuttgen, research associate in physical medicine and rehabilitation at Harvard-affiliated Spaulding Rehabilitation Hospital and a past president of the American College of Sports Medicine. The payoff is improved cardiovascular fitness. Have you heard about interval training but aren't sure how it works and whether it's right for you? Interval training simply means alternating between short bursts of intense exercise and brief periods of rest (or a different, less-intense activity). It helps build cardiovascular fitness with shorter workouts.
To exercise in interval-training mode, swim a fast lap, rest, and then swim another fast lap.
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