Saturday, June 18, 2016

Five Ways to Change Your Fitness Level, and Your Life (Part 3:Cardiovascular Training)  

   by Bob Wells, CPT, CES, PES, Pn1, Pn2

Cardio, or cardiovascular training is an important part of any training program. Whether the primary focus is to improve athletic performance or to look and/or feel better, cardio is key to this success. 

However, to many of us, cardio conjures of images of that boring thing you do on the treadmill, elliptical, or exercise bike. Too often we turn on the television, grab a book, or listen to the music flavor of the day on our iPhones or iPods. We zone out as we try to get in the fat burning zone.

Courtesy: VeryWell
This method of doing "cardio" is the surest way of ensuring boredom, but more importantly, it doesn't work to improve performance or looks. Like other aspects of a proper training program, the cardio portion has to make sense and fit into the overall goals of the training program. 

One effective, and efficient method to properly incorporate cardio training, is to use high intensity interval training, or HIIT for short. HIIT is done by alternating between work phases and active recovery phases. 

For example, you can do HIIT by alternating between running sprints, jogging, and walking. One way to do this is:

1. Start with a 5 minute warmup.
2. Sprint as fast as you can for 30 seconds.
3. Immediately follow the sprint with a 60 second jog.
4. Finish with a 30 second walk. 

Complete steps 2-4 for 5 to 15 rounds, depending on your current fitness level. For most people, a cardio session should last for no more than 10-30 minutes. 

For more information, check out HIIT Your Way to a Leaner Body or email us at and we can customize a training experience guaranteed to help you reach your goals.

Questions? Comments? Please feel free to post them here or email us at


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