Increase health through cardio

[chicknlegs]

Question for all you fitness fanatics!
When I was a few years younger (14-20) I used to play a LOT of sport and was active. After that until now (I am almost 26) I have been drinking, smoking and basically destroying my fitness.
I have been back into lifting weights and cut my bodyfat down to ~9% and put some muscle on, but I want to restore my former self (and try and get ome lung capacity back!).
What is the best way to do this? I have access to cardio at my gym, but also have a pool at my apartment (decent size).

 

[silver_shadow]

i like HIIT.... i'm asthmatic and so lung capacity is important to me. also running up stairs is really effective.

 

[mistahsaleen]

Hey there, i am pretty new to this forum so this is my first time posting a message, and well the best way to get yourself back into what you use to be is to concentrate and focus what you onces had. Dont let the drinking or the smoking get to you just ignore it and instead concentrate on a good muscle and fitness magazine. That is what i do when i am not in the mood or am just lost. I read a few pages of that and it makes the blood/adrenaline inside pump and say hey i can do that with a little muscle size along with stamina. I hope this helps

 

[wettyke]

I am training as a 1500 meter - 3000 meter runner and sometimes i swim as extra cardio. But i also am a lightweight bodybuilder as you can find me in the gym most days of the week.
Condition should be done with heart rate monitor if you want to have the vitality effects. 180 - age should be your maximal heart rate to train at. Try to keep it there for 20 minutes without going over it so try to exercise 20 minutes at around 148 - 154 bpm. In the beginning you will have to lower your intensity to keep it there and not pass this threshold. But you will get fit and this without losing muscle. The sessions should be 20 - 30 minutes of which 20 minutes are quality or at that 148 - 156. You can use another ten minutes to warm uup or cool down this means heart rate below 135. This will help to. Do this on cardio devices or just outdoors. Running or cycling. And with weights add 20 minute circuits as war mup where you do 10 exercises close together but keep the heart rate around 110 - 150. This will strengthen maximal anaerobic capacity and strengthen the outside part of the heart muscle and stretch the artery's and walls a bit, that is the job of the 20 - 30 minutes cardio sessions. once you start to feel fit you can add an extra anaerobic session which also is aerobic but not aerobic base. Something like 15 x 200 meters at a speed you can run for 10 - 12 minutes. This will build aerobic capacity a bit further if it is supported by the low intensity cardio. If you think running just is borring add some swimming or bike. But set up goals for the cardio. Like running a 3 mile road race under 21 minutes or whatever.

If you worry that is to much here is some of what i am building up to:
- 6 x 60 - 90 minutes swimming
- 5 runs at maximal aerobic pace (MAF) and 5 easy runs
- 3 hard interval sessions
- 4 circuit sessions of 30 minutes keeping heart rate at 120 - 145.
- 6 gym sessions (including those four circuit sessions and a lot of stretching)

That is 18 - 22 hours of working out. Solid and a lot but i better if i want to see where i can get. I would love to see what i could eventually swim on a 200 meter, run on a 1500 meter, run on a 3000 meter race or at the road racing circuit as well as being stronger then i have ever been before while doing it.

Just use the heart rate for happy cardio. Keep the cardio 100% aerobic unless it is interval work. marathon pace is 99% aerobic so it should be a slight bit slower. Intervals should be done like sprinters but not all out more relaxed sprinting without any tension.
after the cardio sessions drink a shake or something this will keep the fuel levels up.