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Copyright 2012, Hybrid Athlete LLC. All rights reserved. No duplication or reproduction
of this document is allowed in any form without written permission from Hybrid Athlete
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The Importance of Cardiovascular Training

Cardiovascular exercise is any type of physical activity that requires the heart and lungs
to work overtime in order to meet the bodys increased demand for oxygen. Cardio, as
it is more commonly known, increases the breathing rate, raises heart rate, and helps
to improve lung function. In order to maintain a healthy cardiovascular system, The
American College of Sports Medicine recommends at least 30 minutes of moderately
intense cardiovascular exercise five days a week, or 20 minutes of vigorous cardiovascular
exercise 3 days a week. To achieve this baseline, one may choose to include running,
cycling, swimming, rowing, or hiking in their exercise regimen.
In an attempt to achieve healthy cardiovascular function and a desired bodyweight or
composition, many individuals hop on a piece of cardio equipment at their local fitness
facility. Once the treadmill gets going, people mindlessly trudge along for 30 to 60 minutes
in hopes of sheading of few pounds or burning off the previous nights happy hour.
Although they have the correct intention behind their efforts, there are better techniques
for burning fat and calories during cardio exercise. Even if you are not a runner or
endurance athlete, cardiovascular exercise should still be a component of your training
program. You do not have to log 5 mile runs or pound out 45 minutes on the trail to
improve your stamina, endurance, or calorie burn.

Considering the Options

When it comes to doing cardio our mind jumps to thoughts of a treadmill, elliptical, or
running track. You lace up your shoes, put one foot in front of the other, and run until
you are forced to walk. You make it back to your house or car dehydrated, and wake
up the next day with knee and back pain. Sounds like fun, right? This scenario might
explain why most people choose to neglect cardiovascular exercise, opting instead for an
elliptical with a television attached. Fortunately, there are far more effective, efficient, and
enjoyable ways of getting your cardio in.

Steady State Cardio

For the sake of this guide, we will define steady state cardio as running at a steady pace
or heart rate over an extended period of time or distance. This is what we typically call
running or jogging. Your body and its energy systems are being challenged, but you are
not pushing yourself to exhaustion. It is likely that you are able to carry on a conversation
and control your breathing and heart rate at this intensity.

PROS

CONS

Calorie burn
30 minutes of steady state cardio
can burn in excess of 500 calories

time consuming
To see any results related to fat loss
of body composition you will need to
perform at least three 30 minute steady
state cardio session per week

Conditioning
Effective method of improving
cardiovascular and general fitness

injury risk
A constant and repetitive running motion
over an extended duration can create
muscular imbalances and deficiencies

Endurance
Essential for success in endurance sports

boring
This type of cardio can become repetitive,
redundant, and downright boring

Interval Training
An interval cardio session features exercise conducted at varied intensities over time or
distance. This can include working at or near maximum output to fatigue the muscles and
lungs; then allowing for a period of rest or lower intensity exercise before returning to an
increased or maximum intensity. During an interval session, you are attempting to push
yourself beyond the intensity of a steady state run. Here, your heart rate will be elevated,
breathing will be irregular, and your running form may break down.

PROS

CONS

efficiency
You are working at a higher intensity than
usual resulting in a greater calorie burn in
a shorter period of time. That means better
results in less time helping to protect against
boredom, injury, and overtraining

challenging
For interval training to be effective you
have to be willing to push beyond a
comfortable pace or heart rate

variety
Interval training can be combined with
different types of exercise including,
running, cycling, swimming, cardio
machines, and even walking

injury risk
The intensity required as part of interval
training can cause fatigue, naseaua, and
potentially compromise exercise form

SEE SAMPLE INTERVAL

WORKOUTS ON NEXT PAGE

SAMPLE INTERVAL WORKOUTS

TRAINING SESSIONS
Basic Walk/
Jog Intervals

Hill Sprints

Track Workouts

TABATA Intervals

DESCRIPTION
1 minute of moderate or high intensity output (run/sprint) followed by 1 minute
low intensity output (walk/jog). Repeat 8-12 times

Find a hill that takes 60-90 seconds to climb. Run hill at maximum effort,
then walk or easy jog to start line. Repeat 8-12 times
Head to the track and perform a 400 meter (one lap) all out sprint,
followed by a rest period equal to half the amount of time it took your to
complete the initial 400 meter sprint. Repeat 6-8 times
This workout features 20 seconds of maximum output followed by 10
seconds of rest; repeated for 8-12 sets. This technique can be applied to
all forms of cardiovascular activity including running, cycling, swimming,
or rowing.
Try kettlebell swings for 20 seconds, followed by 10 seconds of rest.
Repeat 8-12 times.

Combine Cardio &

Resistance Training

Studies have shown that 15 minutes of cardio intervals before your

strength workout, followed by another 15 minutes after the workout will
significantly increase calorie burn, maximum heart rate, and release
of muscle building growth hormone. Instead of simply performing
traditional cardio intervals or Fartleks on the treadmill, with periods
of max effort followed by walking or jogging, fill the rest periods with a
strength training exercise. After a proper warm-up, a sample workout
would include 6 rounds of 60 second sprints on the treadmill. After your
sprint perform 15 push-ups in round 1, 15 dumbbell shoulder presses in
round 2, 15 body-weight squats in round 3, up to 10 pull-ups in round 4,
10-15x triceps dip in round 5, and 5 lunges each leg in round 6

SAMPLE INTERVAL WORKOUTS

TRAINING SESSIONS

DESCRIPTION
Working with kettlebells, at a high intensity, challenges the body to work in a
free-standing position that engages the body in multiple plans of motion. When
compared to traditional single-plane exercises such as running on a treadmill,
kettlebell training creates an ideal environment for burning calories and
increasing VO2 Max, training the heart and circulatory system to become more
efficient in delivering oxygen to the body.

Kettlebells

A study conducted at the University of Wisconsin, La Crosse led by John Porcari,

Ph. D and Chad Schnetter, M.S. found that exercisers implementing high intensity
kettlebell training can obtain a heart rate, VO2 Max, and calorie burn equivalent to
running on a treadmill at a 6-minute mile pace.
Try it
5 Rounds, As fast as possible
5x Turkish Get Ups (each arm)
25x Kettlebell Swing
10x Clean + Press (each arm)
25x Kettlebell Swing
10x Goblet Squats
Head to an indoor cycling or spin class at your local fitness center. You will be
getting the benefits of a cardio workout with significantly less impact on the knees
and ankles, providing your body with a break from the impact and overuse injuries
associated with running.

Spinning

Try it
Start by finding the schedule for fitness classes at your local gym. Go prepared
with a bottle of water and a towel. Plan on getting to your first class a little early
to be sure you get a proper fit on the bike. Ask the instructor to help you with the
set-up. Do not just walk in and jump on the bike as is; they are adjustable for a
reason. Attend a couple classes, at separate times to see what different instructors
have to offer. If you like what you see, consider picking up a pair of padded bike
shorts and cycling shoes that clip into the pedals

SAMPLE INTERVAL WORKOUTS

TRAINING SESSIONS

Recreational
Activities

DESCRIPTION
Consider replacing running or the elliptical with recreation sports like soccer,
pick-up basketball, or swimming. Recreation means fun and there is no reason
your cardiovascular training cannot be enjoyable. However, I will offer a word
of caution; soccer, basketball, and swimming might be more challenging than
you think. You will be performing intervals (start and stop during soccer and
basketball), plyometrics (jumping and lateral movement in basketball), and
recruiting different muscles and energy systems (while swimming) than you are
accustomed to.

To maximize your calorie burn and the utilization of stored fat as energy, consider
adding fasted morning workouts to your training routine.

Fasted Morning
Cardio

Start by having your last meal 2 hours prior to bedtime. Upon waking up in the
morning, have a glass of water before throwing your shoes on and heading out for
a training session. This session can include a short and intense strength workout
or a steady state cardio effort of 30-45 minutes.
Training in this manner can help to improve mobilization of fatty acids during
exercise and increase insulin sensitivity afterwards. This means your body will
have a positive hormonal response to your training, creating an environment that
encourages the body to burn stored fat as a fuel source.

Final Thoughts
While cardiovascular training is an important part of health and fitness, it is important not
to neglect strength training and healthy eating. You will never achieve your desired body
composition or fitness level if you are not challenging your body with resistance training
of some kind. Additionally, all of your workouts, be it strength or cardio, will be for not if
you are not making an effort to eat real, nutrient rich foods while avoiding prepackaged,
additive laden alternatives.

Resources
For additional information, including training and nutrition manuals, exercise videos, and
fitness products visit www.thehybridathlete.com.