Whether you are a professional athlete or professional parent, it’s always beneficial to have good strength, endurance, and cardiovascular ability.
Today I’m writing about improving cardiovascular capacity.
First of all, when I say "capacity," I’m talking about two things:
There are several steps that you want to think about in order to improve your cardiovascular ability:
Step 1 - Choose a working interval
Your working interval is how much time you're going to work. Some common ones are 20, 30, 45 seconds or a minute. Keep it achievable. Don't overshoot. Think in terms of gradual progression here. You don't want to fall into buffet training, where you throw darts at a target to see which to choose. Where are you now? Then take the next step.
What about rest? Beginners will need more rest. Advanced will need less. My opinion is that you should rest as much as you need. As you progress, you will naturally choose to take less rest.
step 2 - choose a handful of exercises
Beginners will choose two to three exercises. As you advance, you can add more. Start with the three basic parts of your body: lower, upper, core.
If you're doing more than three exercises, then you can focus on the body part that you want to work more. For example, if you want to work the legs, you might do three leg exercises, two core exercises, and one arm exercise.
Step 3 - Go!
Start the timer and go. Remember to check in with your body as you're doing this. Even though you have a plan, make sure your body agrees with that plan. If you're finding that it's too hard, take more breaks or choose easier exercises. If it's too easy, ramp it up!
How many days per week?
Think about progression. How many days are you doing this now? Add one to that. Then add another when you're comfortable. Take it slow and think of your long term goal.
Have fun! Intervals can be really rewarding because they raise your heart rate and work on strength, core, and stamina at the same time.
Questions? Let me know.