3 Tips for getting in better shape

March 15, 2022

What is cardiovascular training?

Cardiovascular training is suitable for both beginners and experienced individuals, and it is beneficial for both physical and mental health. When you engage in cardiovascular training, your heart pumps more oxygen throughout your body, and with consistent cardiovascular training, the heart's ability to pump more oxygen-rich blood increases. There are many variations of cardiovascular training; whether you prefer being in nature, at home, or at the gym, there is always an alternative for you.

So, for those wondering how to improve their cardiovascular fitness, we have gathered three effective training forms that can help you on your journey to better fitness.

#1 Interval Training

There is a reason why interval training is one of the most effective forms of cardiovascular training. To improve cardiovascular fitness, you need to train the heart's ability to pump enough blood throughout the body, and by training high intensity combined with low intensity, this can be very effective for your fitness.

4x4 is known as one of the best interval training methods and can be performed on a treadmill or outdoors. It is suitable for both beginners and athletes as it adjusts based on your heart rate and intensity accordingly.

Execution:

To perform 4x4, start with a warm-up for 5-10 minutes, where you can jog at a pace that corresponds to 70% of your maximum heart rate. Then, you perform the intervals, where your heart rate should be at 85-95% of your maximum heart rate. It can be effective to adjust the treadmill or find a slope with a gradual incline, but running on flat ground is also acceptable. Each interval should last for 4 minutes and is performed 4 times. Between intervals, jog or walk at a slower pace for 2-3 minutes to let the lactic acid dissipate and to recover before starting the next interval.

Good training clothes can be very helpful during training. Compression leggings are a good option for interval training because they provide support to the muscles while you run and will not slip down during your workout. We recommend these training leggings and these shoes for interval training.

4x4 interval training

#2 Hill Training

This is a type of effective cardiovascular training that helps to relieve some stress from the knees and hips, contrary to intervals on flat ground. It is hard to avoid getting your heart rate up while running or walking uphill, making this exercise very effective for both beginners and more experienced individuals. Try it at the end of your strength training session or use it as a separate workout.

Execution:

10-15 minutes warm-up (walk/jog)

Run/walk fast for 30 seconds/up the hill (10+ incline on treadmill)

Walk back down/slow the treadmill down

Walk/run back up immediately

Repeat a minimum of 8 times

#3 High-Intensity Training

There are several exercises that can improve your fitness without running. These exercises focus on raising your heart rate so that your heart pumps faster and can be performed anytime and anywhere. You should maintain a high pace and perform the exercises with minimal rest. Below, you will find three exercises you can include in a cardio session.

Execution

30 seconds

20 seconds rest

Repeat each exercise 4 times

Burpees