Adjusting Your Cardio: Mixing Up Intensity
Cardiovascular activity is great for your circulatory system, but most importantly your heart!! Including regular cardiovascular workouts into your week will improve your health by building stamina, decreasing body fat, lowering stress, increasing lung capacity, lowering your resting heart rate and blood pressure all while getting your body fit and looking good!
Adjusting the intensity of your cardiovascular workouts is part of a well rounded routine. You can easily judge your intensity by using the talk test. For example:
Working out at your lactate threshold, or the fastest pace you can maintain for 10 + minutes, will help you shred fat and lose weight. You should be able to speak in one word sentences. If you are able to carry on a conversation, you are not working out at your maximum aerobic capacity.On the flip side if you cannot speak at all and are unable to sustain your pace for very long, you are working out too hard and need to slow down.
Working out at a more moderate intensity, you should be able to maintain this pace rather comfortably for a long period of time. You should be able to speak in short sentences.
If you want to exercise while socializing, activities like walking are a great get fit and catch up with a friend or your spouse at the same time. Working out at a low intensity, you should be able to carry on a conversation with ease.
Working out at different intensity levels each has it’s own benefit. If you are just starting to exercise, you should start with with low to moderate intensity workouts for the first month or two. Once you have strengthened your cardiovascular system, you can add higher intensity activities.