An endurance athlete such as a long-distance runner trains specifically to increase his or her ability to exercise aerobically for longer periods of time. Your body will adapt to any form of exercise, such as running, the more often that you do it. If you consistently run for an hour several days a week, pretty soon you'll be able to run for over hour before you get tired. High-intensity interval training, specifically the Tabata Protocal, will increase your aerobic capacity (endurance) in a lot less time, says Dr. Brett Hill in his online newsletter.
Step 1
Warm up for three to five minutes on a stationary exercise bike, treadmill or rowing machine. Start slowly and increase your speed gradually. Breathe deeply through your nostrils. Concentrate on your posture so it will be easier to maintain good posture throughout the workout. Stand up straight if on a treadmill, and sit up straight on an upright bike or rowing machine. Look straight ahead to keep your neck in optimal alignment.
Step 2
Sprint or increase your speed of rowing or cycling accordingly to exercise at your maximum level that feels safe for you. Maintain this intensity for a full 20 seconds. Breathe deeply and maintain good exercise posture and form. It is easy to hold your breath and forget your posture while "sprinting."
Step 3
Walk or slow your rowing or pedaling to a recovery speed. Do not stop moving, but drop the intensity way down to allow your body to recover from the 20-second high-intensity interval. Make sure that you are still breathing.
Step 4
Repeat the 20 seconds of high-intensity exercise and follow that up with another 10-second recovery interval. Do a total of eight 20-second/10-second intervals, which will take four minutes not including the warm-up.
Step 5
Cool down for three to five minutes to gradually and safely bring your heart rate down after the intense Tabata workout.
Tips and Warnings
- Doing Tabata workouts will increase your anaerobic capacity in addition to your aerobic capacity, according to Experience Life Magazine article "Customize Your Cardio." This is good news for sprinters and other athletes who need to make quick, aerobic bursts of movement. It also means that if you need to sprint to catch the bus or stop a runaway shopping cart from slamming into your car, you'll do that better, too. Since your body will adapt to any form of exercise, try periodically doing the Tabata Protocal on different equipment, or take it out of the gym to sprint/walk or do squats.
Things You'll Need
- Exercise bike, treadmill or rowing machine
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