Perform your cardio exercises at varying intensities and durations to improve your cardiovascular or aerobic fitness and body fat loss. The health of your cardiovascular organs is dependent on your participation in aerobic activities as the increase in demand for blood improves the contractile and elastic functions of these organs. The American College of Sports Medicine advises that you need to do 30 minutes of moderately to vigorously intense cardio three to five days a week to maintain your health.
Fat Loss
To lose 1 lb. of fat you must burn 3,500 calories. You will expend slightly more calories with a highly intense 20-minute sprint session compared to a 60-minute easy run. Perform your aerobic exercise using the full spectrum of aerobic intensities to burn as many calories as possible while preventing burn-out, training plateaus and injuries. Keep in mind, there is an inverse relationship between intensity and duration for aerobic exercise. As intensity increases, you must decrease the duration of the activity.
Split Sessions
Split a long workout into two 30-minute sessions, one in the morning and the other in the evening to maximize caloric burn. You continue to burn calories after your training session. Training splits also enable you to complete a given distance or duration within time constraints. Splits build in recovery time for your muscles, allowing you to run harder or faster for both sessions.
Intensity Over Frequency
Opt to exercise at higher intensities compared to longer, more frequent sessions. Instead of running three miles five days a week, cut your frequency to three days a week. Complete one hard run, such as a series of sprints and walks for up to 20 minutes. You may also run up a hill then walk down for 10 to 12 runs. Do one moderate run, like an interval session, for 30 minutes. Interval training alternates easy and harder periods within one session. Then, do a long, easy run by the end of the week, such as a five-mile workout.
Walk Intervals
Use walk intervals or "breaks" to build your endurance if you want to complete a long endurance workout. For instance, you may not be able to run 30 to 60 minutes straight. However, you can still reach the 60 minute goal by running for three minutes and walking for two minutes. Make the run and walk periods as short or as long as you need to reach your goal.
References
- American College of Sports Medicine: Physical Activity and Public Health Guidelines
- "Exercise Physiology, Energy, Nutrition &Human Performance"; William D. McArdle, Frank I. Katch and Victor L. Katch; 2007
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