Exercise 101: Cardiovascular Training

While you do not have to do cardio on the same days you weight train, many people only have two or three days a week that they can get to the gym, so it would be important to have a well rounded exercise session if this is the case. There can be a number of reasons why people would want to introduce cardio training to their exercise routines. Many times weight loss (or rather fat loss) is a goal, though other goals may include reducing the risk of heart disease, diabetes or blood pressure. Of course for athletes, the goal is usually to increase VO2Max, allowing them to consume oxygen more efficiently. Whatever the goal, there are a number of different ways to train in this medium and each has its benefits. In this blog I will briefly reflect on interval training and the variations that can be utilized, and then I will talk more about the variations of steady state training. What you will come to see is that each of these techniques can be utilized no matter your goals, and as with all exercise, the more variation you have, the better the results will be.

Interval Training:

If you have read my previous blogs, I’m sure you are well acquainted with interval training by now. However, there are still a few variations that I have not previously discussed that I will go over now. The main type of interval training I have talked about is high intensity interval training, also known as supramaximal interval training, where you work as hard as you can for a minute and then recover for 2 or more minutes. Here you want to work your way up to 20 all out bouts, but be sure that you’re ready because this type of training is not easy! Regular interval training, by comparison, involves bouts lasting for 3-5 minutes of high intensity work, followed by 3-5 minutes of low intensity work, alternating for 30-60 minutes. As I covered these before, I will just finish off with a few comments about intervals in general. First, while this type of training is very effective, you need to make sure that your body is properly prepared for the level of work that you will be performing. If you are just starting out, or have not had much time with cardiovascular training, start with lower intensity, longer duration work first, then try out the intervals. Second, the group that will most want to incorporate interval training is athletes. For individuals involved in sports that require powerful bursts of energy (such as football, basketball, tennis, hockey, golf, or baseball) interval training should be a staple in your weekly routine. In these types of sports, there is not really a need for oxidative endurance, such as would be required for a cross-country skier or marathon runner, and it is best to train your body not only for the type of energy systems that will be at work (these sports require quick bursts, then recovery) but also for the type of muscle fibers at work (type 2 b/x fibers, also known as fast twitch fibers, are important in these types of sports.) By focusing your training to maximize this type of muscle fiber, you are not only building up the strength and number of these fibers, but you are also increasing the percentage of these fibers. There are muscle fibers that can act as either fast or slow twitch, and by training more for fast twitch activities, these act more in that role. So in the end, interval training can be beneficial for everyone, but some people need it more than others. When you’re ready, give it a try and see what you think!

Pace Training:

On the other end of the spectrum lies what I like to call pace training. It is based around keeping a steady pace at a given intensity level for a longer period of time. The first of these methods is known as split training and it is the shortest of the modes. Split training can be fun because it encourages variety. Here your goal is to work for 15 minutes at the highest intensity you can (you will have to determine what pace you can maintain that will be challenging but will not result in needing to slow down before the 15 minutes is up), then recovering with 5 minutes of active rest (keep moving but at a low to moderate intensity), then moving to a different training mode (start on treadmill, then go to bike) and go again for 15 minutes. You can do this 2-4 times, which can help to make 60+ minutes of cardio training much more enjoyable! Another type of training, known as tempo training, is similar to split training in that you are working at the highest intensity you can for a given duration, but this time, there is no rest. It is just one continuous run, lasting between 30 and 60 minutes, working just below your anaerobic threshold. Again, this will take time to figure out, but once you have it, it is a great workout. The last type of training is called metabolic base training. This is your long slow distance training. This is a great way to get in work without taxing the body, and a great place to start with cardio training. Here our goal is to work for about an hour to an hour and a half at a moderate pace, but if you are just starting out, go for 30-45 minutes and work your way up. This will be great for working on muscular endurance, while also preparing the lungs and heart for more intense cardiovascular training.

To me, there is no wrong way to train your heart as long as you’re doing something! Variety is always great, but don’t think you have to do all of these. Find two or three styles of training and work with them a while, then in a few months go back and see if you want to try something new. Depending on your situation you will need to find how much time you can dedicate on any given day, but your goal should be fitting in at least 20 minutes, 3-4 times per week. So see what types of training will fit into your schedule and have at it! I hope that this will be a good resource for training possibilities, and as always, if you have any questions, feel free to ask. Thanks for reading, and happy training!

-Colin