Written by Marissa Hoen | September 28, 2020
How do you decide what your workouts look like each day? Do you stick to a set routine?
Hunger level, equipment access, motivation, sleep quality, blood pressure- the list of factors that influence the way we exercise goes on and on. Deciding to spend time on endurance training is a great investment in your health, but how much time and energy you might want to put into your cardio changes day to day. Whether your workouts are non-existent or created for you by a trainer, here is some information that might inspire you to add endurance training into your life- and if you’ve reached a plateau, maybe it’ll motivate you to try something a little different.
What is cardio?
Also known as endurance training or aerobic exercise, cardio is a type of exercise that relies on the supply of oxygen to muscle cells in order to keep up with energy needs
Called cardio due to the involvement of the cardiovascular system (heart, lungs, blood vessels) providing oxygen to the muscles
Examples: walking, cycling, dancing, elliptical, swimming
Benefits of regular endurance training:1,2
May reduce cardiovascular disease risk
Increases HDL cholesterol (the good cholesterol!)
Improves blood sugar control, helping to prevent/slow the onset of type 2 diabetes
Improves blood pressure regulation
Aids in fat loss
Many muscle adaptations such as strength gains and improved capacity for exercise
Why do vigorous aerobic exercise at all, can’t I stick with my leisure walks?
Studies show greater aerobic fitness, improved diastolic blood pressure, and blood glucose regulation3
Saves time- you can get the same health benefits or more in a shorter time period, or fit in other activities such as resistance training for a well rounded workout
Even just 30 seconds of high intensity work promotes physiological changes in your muscles!3
Promotes greater immune function3
However, low intensity exercise is better than no exercise at all! If you don’t have a workout partner or access to a machine that allows for safe vigorous exercise, stick with what you enjoy and what keeps you safe.
How do I know I’m doing high intensity exercise?
Each person’s capacity for aerobic exercise is different, so vigorous or high intensity will look different for everyone.
Try using a rating scale, known as RPE or rating of perceived exertion, to gauge your intensity level
5-6/10 is moderate intensity
7-8/10 is high intensity
You decide how to score your exercise intensity by the way it feels, your breathing rate, and how long you feel like you can sustain the intensity. If you are on a machine like a Nustep or treadmill, take note of which workload and speed you feel is your high intensity. Keep in mind that there are many factors influencing the way a workout feels- so stay present, be aware of the signals your body is sending you, modify your activity as needed!
Key Takeaway: BOTH moderate and vigorous exercise have great health benefits, but vigorous activity results in even greater improvements. Progress slowly and learn what YOUR high intensity exercise feels like!
References
Colberg, S. R., Sigal, R. J., Fernhall, B., Regensteiner, J. G., Blissmer, B. J., Rubin, R. R., . . . American College of Sports Medicine. (2010). Exercise and type 2 diabetes: The american college of sports medicine and the american diabetes association: Joint position statement executive summary. Diabetes Care, 33(12), 2692-2696. doi:10.2337/dc10-1548
Lin, X., Zhang, X., Guo, J., Roberts, C. K., McKenzie, S., Wu, W., . . . Song, Y. (2015). Effects of exercise training on cardiorespiratory fitness and biomarkers of cardiometabolic health: A systematic review and Meta‐Analysis of randomized controlled trials. Journal of the American Heart Association, 4(7) doi:10.1161/jaha.115.002014
Powers, S., Howley, E., Quindry, J. (2020). Exercise physiology Theory and application to fitness and performance (pp. 400-515). Eleventh edition. New York, NY: McGraw-Hill.
Photo can be found here: https://www.dreamstime.com/illustration/heart-cartoon-exercise-funny.html