Vitality Cardio Fitness Levels
Understand this powerful predictor of fitness and health, learn how to track and improve your VO2 max to get fitter, plus earn up to 10,000 Vitality points for your Vitality Cardio Fitness Level!
Understand this powerful predictor of fitness and health, learn how to track and improve your VO2 max to get fitter, plus earn up to 10,000 Vitality points for your Vitality Cardio Fitness Level!
So, you understand what cardio fitness is and why it matters. Now learn how to increase your VO2 max, improve your Vitality Cardio Fitness Level and earn up to 10,000 Vitality points!
Cardio fitness responds fastest to how hard you exercise, but also to how often and how long you exercise. A great way to achieve these is to vary your exercise style.
To improve your Vitality Cardio Fitness Level, you need to vary the intensity at which you train throughout the week. These intensities are reflected by different heart rate zones. Here are some guidelines on what kind of exercises you can do, and for how long, to vary your training.
How hard, how long, and how often you exercise are crucial. The 'overload principle' suggests that you need to challenge yourself by going a little harder or further to get a positive response. That's because if you do the same sort of exercise at the same intensity all the time, you will see minimal positive change in your body (though you will enjoy the health benefits of exercise).
For example, if you're used to doing a comfortable 5km run a few times a week, challenge yourself by running further - which increases your exercise volume, or running faster, which increases your exercise intensity and heart rate.
For example, try a sprint interval session, which would be something like running as fast as you can from one lamp pole to the next, then alternating walking and sprinting between lampposts. Or run up a hill, walk down it, and repeat. These kinds of sessions will eventually improve your VO2 max and running pace, and also lower your heart rate over your more comfortable runs.
The most powerful factor in increasing your fitness is exercise intensity, or how hard exercise feels to you. Studies, including the ACSM's 12th edition, highlight that HIIT is more effective in improving cardio fitness than endurance training, especially in healthy, young to middle-aged adults.
You're working towards a fitter you, and that's terrific! Here are some tips to help you move from a less active lifestyle to building a solid foundation for good cardio fitness.
Consider your weight: If you're carrying extra weight, consistent exercise, along with a healthy balanced diet can help you lose some, and it will also make exercise easier. It may be worthwhile signing up to the Vitality Healthy Weight programme for on-demand support from a qualified dietitian, healthy eating plans and more.
Well done on achieving a good fitness level! To reach the next level, try these tips to elevate your cardio fitness.
Consider your weight: If you're carrying extra weight, consistent exercise, along with a healthy balanced diet can help you lose some, and it will also make exercise easier. It may be worthwhile signing up to the Vitality Healthy Weight programme for on-demand support from a qualified dietitian, healthy eating plans and more.
You're in top shape! Now it's time to push your limits and improve your performance even further. Boost your cardio fitness with these advanced strategies:
Challenge yourself, keep going, and enjoy the rewards of maintaining a super-fit lifestyle!
Endurance training, also known as continuous cardio training, involves exercising at a comfortable to moderate intensity for an extended period. It goes by various names like base training, long-slow distance training, moderate training, high-volume low-intensity training, and steady state.
Interval training involves alternating shorter, intense bursts of exercise with slower, recovery periods throughout the session. It's applicable to various exercises, from cardio to resistance and bodyweight exercises.
Interval training can be applied to walking, running, cycling, resistance exercises, bodyweight exercises, and more.
Example sets:
HIIT, or high-intensity interval training, involves short bursts of intense exercise followed by recovery periods. The intensity pushes your body into an anaerobic state, making fuel without oxygen, also known as 'maximal cardio training' state.
Intensity levels: The intensity can vary, with recovery ratios ranging from 1:1 to 1:3. For example, with a 1:1 work to rest ratio, for each 1 minute of training, you rest for 1 minute. Or, with a 1:3 work to rest ratio, for each 1 minute of high-effort interval training, you recover at low effort for 3 minutes. You can play around with the duration and ratios, depending on the intensity you're exercising at. This is to allow your heart rate to fully recover to under 70% of your maximum heart rate after each round. The more intense the interval, the longer the recovery time you need.
Recovery is key: Remember to also allow enough recovery time between workout days for your body to adapt and improve cardio fitness. You can do an active recovery workout (a lighter workout at a lower intensity, like core or strength training) This will minimise your risk of injury and overtraining.
Beginner friendly: Beginners can start with brisk or incline walking intervals at lower heart rate percentages and shorter durations.
Build your strength: To prevent injuries when incorporating high-intensity training, include strength training weekly. If time is limited, combine strength training with moderate-intensity cardio or add a 10-minute HIIT session to the end of your strength workout. Do cardio last to maintain good form during strength training.
Example set: Try four rounds of exercises such as a 500m row or sprint, followed by dumbbell squat presses, box jumps, or skipping, and a one-minute rest. Adjust the sets based on your fitness level.
We're all unique, and so is our cardio fitness potential! The fact is, the highest cardio fitness level you can reach is affected by several factors, including your age and sex (which is why Vitality takes these into account when allocating your Fitness Level from your VO2 max score), your genetics, your past and present fitness level, your health status (including body composition) and the type of exercise we do.
But don't be discouraged - studies show that you don't need to be a pro athlete to enjoy the health benefits of good cardio fitness. Here are some points to keep you motivated:
Whether you're just starting or already on the path, focus on your personal goals and celebrate each win. Even small improvements in your VO2 max score can hugely reduce your risk of death or developing a chronic disease, so don't lose sight of the great progress you're making towards a healthier you!
Calculating your heart rate involves determining your beats per minute (bpm), typically measured in the number of heartbeats in one minute. Wear a heart rate monitor, which can be a chest strap or a wrist device and follow the instructions for your specific monitor to get an accurate reading.
Once you know your heart rate, you can determine your heart rate zones. These zones help tailor your exercise intensity to achieve specific fitness goals.
For example: If your estimated MHR is 180 (220 - age of 40) and you want to exercise in the moderate intensity range (70 - 80% of MHR), you'd aim for a heart rate between 126 - 142 BPM (180 * 0.7 to 180 * 0.79).
Remember, individual factors such as fitness level, medications, and health conditions can affect your heart rate. If you have concerns or specific health conditions, it's best to consult with your doctor before you start a new exercise plan.
Disclaimer
Before starting any exercise, please consult a with a healthcare professional to lower the risk of injuries. The guidance on this page is not a replacement for medical advice. Any activities you undertake based on this advice are entirely your choice and come with inherent risks. Discovery Vitality is not responsible for any injuries, damages, or health issues that may occur due to the information, products, or services obtained from this page, including workouts, training plans, or information.