How can I improve my cardio capacity?

Question:

I injured my back a few years ago, and was forced to do very minimum work outs. now that I am better, my cardio capacity has decreased dramaticly and i am trying to get back in shape. I would like to know the fastest way to get my cardio levels back up.

Answers:
Interval Training
Interval training is performing aerobic (regular cardio) and anaerobic exercise in the same session. For instance I will use a stationary bike as an example you get on the stationary bike do a 5 minute warm-up. Now begin a 20 or 30 minute interval training session. Start at a medium pace for two minutes then immediately increase the resistance of the bike to a really hard setting for a minute. Then proceed back to the medium pace for two minutes.

Why does this work so well? You are using both kinds of muscle tissue. Type 1 and Type 2. Type 1 is aerobic (with oxygen) meaning your body is recuperating during the exercise. Type 2 is anaerobic (without oxygen) meaning that the oxygen and glycerin in the muscle must power the muscles. When your muscles run out of oxygen and glycerin (ATP) they must have allotted time for recovery. (One minute for 80%, two to three for 100%) The anaerobic exercise (one minute high point) in the interval training session will make you exhausted. The harder you are breathing the more you’re using your cardio respiratory system the faster you will increase your cardio capacity.

If you’ re training for a marathon do longer sessions.

Any more fitness related questions check out www.physicalfitnessforum.com coming Aug 20th

Don
CPT

Other Answers:
Walk 45 minutes every day.

Little by little, literally like baby steps, do cardio one day, and just keep adding intencity as soon as you feel your body is getting stronger, it wont happend overnight, but you will feel the diference..

Yeah, like someone said interval running. 400 meters fast run on a treadmill for 4-6 times, with 2-5 minutes rest in between.

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How can I improve my cardio capacity?

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