The American College of Sports Medicine sets guidelines for the minimum recommendations of cardiovascular activity for adults. But maybe you've surpassed the minimum requirements and are looking for something to challenge your routine and take your fitness to the next level. If so, instead of spending more time working out, work out more intensely.
Interval Training
To train more intensely, the American Council on Exercise suggests using interval training techniques. Interval training basically means alternating between high intensity and low intensity exercise. Some techniques include timing your higher intensity periods and lower intensity periods -- 3 minutes of one then 1 minute of the other, for instance. Other trainers recommend listening to cues from your own body to decide the timing. The American Council on Exercise states that interval training is not only an excellent way to increase intensity for cardiovascular workouts, but also helps integrate anaerobic activity into your routine as well.
Types of Activity
There are several types of cardio exercises that can be applied to the interval training method. The first and most simple is running. Running requires only good shoes and the will to run. Beginners greatly benefit from the interval method as endurance builds and you are capable of running longer distances without a lower intensity portion such as walking or jogging at a slower pace. Another activity easily applied to the interval method is indoor cycling. Done in a gym on a stationary bike, indoor cycling can be easily adapted to include intervals. Adjust resistance and increase speed during high-intensity portions, slow down and/or lower resistance during low-intensity portions. Bicycling outdoors is naturally included in the interval method as long as you speed up and slow down or include hills and inclines in your route. Additional ideas for intense cardio workouts that can be done in intervals include kick-boxing, dancing, swimming and skating.
Judging Intensity
The American Heart Association recommends cardiovascular exercise be done at an intensity level that brings your heart rate to between 50 to 85 percent of your maximum heart rate. To incorporate an intense routine into your workout, aim toward the higher end of the scale. This method of measuring your heart rate involves taking your pulse periodically throughout your workout. Another method the American Heart Association suggests is the "conversational pace" approach. This method merely asks whether you are able to speak during peak portions of exercise. If yes, then you are not working out too hard. However, if you are able to sing, you are definitely not working hard enough.
Precautions
According to Dr. David Jenkins, senior lecturer in exercise physiology at the University of Queensland, you can exercise too much -- it's unusual and more exercise is typically better then less, but it is possible. He says to watch for sore or stiff muscles and joints and lowered energy levels. If you spot these signs, allow some recovery time before resuming your exercise routine. Of course, special precautions should be made for your exercise routine if you are pregnant or are experiencing pain beyond normal fatigue and soreness. And always discuss new exercise plans with your doctor before you try your new routine, just to be safe.
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