How to Improve Cardio Fitness

Improve Cardio Fitness in Weeks time

One of the greatest basketball players of all time, Kobe [Bean] Bryant, said it best that great things come from hard work and perseverance. No excuses. If will you look at the world from above, every one of us is seeking for improvement, whether in grades [for students], life, career, relationship or health. We seek to improve every day but there are only a few people that actually succeed. Learn how to improve your cardio in fitness in weeks time.

Success has nothing to do with talent, wealth or resources. Even the poor Emmanuel “Manny Pacman” Pacquiao was able to raise his status from a garbage boy one meal a day to an eight-division world champion—a boxing icon. The one thing that is common between these iconic people is that they just don’t stop—they experienced defeat several times but that never stops them from keep going.

Do the Basic Right to Improve Cardio Fitness

Improvement will never come to you unless you decide to go for it. It is not like waking up one day, and then you suddenly feel like going for a walk for 30 minutes to 1 hour.  Let me guess, that may last for like 5 to 7 days, but you will eventually quit.

First; you need to know your starting point in order to decide the frequency you must work out. Start your workout slowly if you are less fit. Let us say start with 20 to 30 minutes walking every day for your first week. This will condition your muscle for harder workouts. Thus, you will gain the correct results instead of becoming a jack of all trade [doing all workouts in one go].

Well if you are already fit or have done cardiovascular fitness, all the more reason to do harder workouts. You can improve it by creating milestones to push your limits.

Second; always keep in mind to start low and go slow. There is no rush and it is not like you need to pass a project with a deadline. We are making an improvement in cardiovascular fitness as your daily routine. We need to make sure that you are getting fit right to avoid unwanted injuries and over fatigue. Your body needs to heal the affected areas in your workout.

It is necessary to create a plan and milestone. Say for example you can set the same workout 3 times a week for 20 minutes to 1 hour to improve cardio fitness.

Third; always monitor yourself by estimating your maximum heart rate (HRmax). It is the fastest point your heart can beat while exercising. The traditional formula to calculate your HRmax is to subtract your age from 220.

If you are doing running workout, then it is best to use HeartZones best-fit formula: 210 minus 50% of your age minus 5% of your body weight (pounds) + 4 if male and 0 if female.

Use SubMax test to get your maximum heart rate and there are two things to do the test.

  • Walk for 1 Mile – this can be done by walking fast for four continuous laps on a track. Be comfortable so it is not necessary to overdo the fast walk. In the last lap, get your pulse four times while walking or you may use heart rate monitor devices to get the average of it. Then add 40 bpm for not so fit, 50 bpm for average fit and 60 bpm for good fit people.
  •  3 Minute Step – you can use an 8 inches step. The task is simple. You just have to step up and down alternating the right and left foot in four-counts. Continue with the set up to 20 times per minute for 2 minutes, and then monitor your heart rate on the third set. Then add respectively; 55 bpm for not so fit, 65 bpm for average fit, 75 bpm for good fit people.

TIP; it is always a wise decision to consult experts and physician to get an accurate result in performing max heart rate stress test

Trust the Process on how to improve cardio fitness

The best part of cardio fitness fit aside from getting in shape is that you can enjoy the workouts. For example, walking in the track & field full of people trying to get fit is quite a sight. You get to see all kinds of people of different ages and shapes. If you are a passionately curious type of person, you get to think all sorts of reasons why these people want to get fit—and I think that it is motivating as well.

There are different types of aerobic exercises so pick the exercise that you enjoy the most as listed here:

  • Walking
  • Jogging or running
  • Swimming
  • Aerobics
  • Mountain Hiking or climbing
  • Dance
  • Cycling
  • Cross country skiing
  • Rowing
  • Stair climbing (seriously?) – Stair climbing it is!

Keep in mind to start with the basic exercise first before you go with complicated exercise such as mountain hiking or climbing, dance and cross country skiing. Always synchronize the type of workout to your heart rate, so that you will not overdo it.

Just like all professionals [athlete, gymnast, dancers, singers] do, never forget to warm your body up. Basic stretching for 5 to 10 minutes will do. More importantly, do not stop your work out in an instant. This must be done slowly. For example, if you are jogging, you must walk for at least 5 minutes to cool down before you stop.

In this ever-changing world, take advantage of the free apps that you can install to keep track of your performance every work out. The only time that you must surpass your past performance is when your body gets used to the workout. That being said, it is advisable to start slow with your workouts even if it lasts for a week or two to get your body used to the stress of exercise.

A good take away: it is best to listen in good music [of your taste—recommended fast pace music] while exercising. The one major reason is that cardio exercises have these repetitive movements which make your body gets bored—so will you.

Robert Nichols

Robert is a full-time blogger, father of 1, and certified working and sharing fitness information. He also regularly contributes to on the latest topics and trends in health & wellness. When he not writing she can be found running and doing intermittent fasting.

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