Cardiovascular Training Tips

For all of the runners, walkers, ellipticalers, bikers, and rowers out there, I have listed a couple training tips that will boost your gains, occupy your mind, and burn more calories than some of our current programs.

Keys to cardiovascular interval training:
1.) Focus on % output: 100% would be sprinting or attempting to move as fast as possible

• If you are training, think of varying your % output (intervals) by going faster than normal for a desired amount of time and then rest. Sample: 1 min fast walk, 1 min slow walk, repeat.

2.) Elevated Heart Rate:

• This is a rarely used aspect of training, but it is one of the main reasons individuals don't get the results from hours of perceived cardiovascular training.
• Look to elevate your heart rate through greater intensity. Please be aware of not going too high, but challenge yourself.
  

Maximum Heart Rate Equation: 220-your age= Approx. Maximum Heart Rate

3.) Greater Muscle Recruitment: More Muscles Engaged, More Calories Burned

• Another benefit to training more aggressively is that your muscles (not just your heart) have to work harder to keep up the elevated pace.
• This will burn more calories while working out and many more post workout because of regeneration and muscle activation.

4.) Visual and Mental Cues: Instead of the daunting task of a 30 min run or 30 min walk, interval training uses Baby Steps. If you walk and talk and set incremental goals through your workout without looking at the total time/distance left, the 30min will be there before you know it.

• If you do not have the luxury of a stopwatch, speed tracker, heart rate monitor, and the other bells and whistles, do not fret.
  
• Outdoor Walker: Use telephone polls, streets, and other landmarks to push yourself. "Lets walk fast to the 3rd light post, after that lets walk slow for 3 more, and so on"

Sample Workouts: Treadmill, Elliptical, Stair Stepper, Walking, Running, etc...
Each workout can be modified to fit you. Please get creative but challenge yourself!

#1:
5 min warm up
10 repetitions of 1:15min hard(80%) and 45 sec slow/rest
5 min cool down

#2:
5 min warm up
3 reps of 2 min hard(70% of best effort) and 1 min slow/rest
3 reps 1:15 min hard(80%) and 45 sec slow/rest
5 reps 30 sec. hard(90%) and 30 sec slow/rest
5 min cool down

#3: Hills/Higher Resistance
5 min warm up
8 reps of 2 min uphill, decrease incline slow/rest
Increase incline or resistance with each interval
5 min cool down