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Over time, cardio exercise can improve endurance and cardiovascular efficiency by improving heart strength, stroke volume and oxygen content in the blood. One of the most effective ways to measure your level of fitness is to measure your VO2 max, which is the maximal amount of oxygen you can consume when exercising at your maximum capacity. The higher your heart rate rises during training, the faster you can improve your VO2 max. Incline training is more intense than running on level ground, so it should improve VO2 max faster than running on a flat surface.
Improving VO2 Max
Long, slow cardio workouts will improve your VO2 max, which is also known as your aerobic capacity, over time. But if you want to affect changes quicker, you need to up the intensity and make sure your heart rate remains elevated throughout your workout. This will cause your heart to work harder as it pumps more blood, improving stroke volume and lung capacity over time. Increasing your aerobic capacity will allow you to exercise at higher intensities for longer periods of time.
The Science
A 2012 study conducted by the Norwegian Defense Research Establishment regarding VO2 max sought to find out which type of training improved aerobic capacity most efficiently. Researchers looked at long, slow distance running, lactate threshold running, 15x15sec interval training and 4x4min interval training. According to the study, 4x4min interval training resulted in the most significant improvements in aerobic capacity, since it required athletes to maintain a rigorous workout tempo at a high heart rate over the course of a long workout.
Incline and VO2 Max
Since you need to challenge your cardiovascular system to affect significant changes in your aerobic capacity, it stands to reason that incline training will help you accomplish this more efficiently than running on level ground. Incline training recruits up to three times the muscle fibers as running on flat ground, translating to an increased heart rate and higher oxygen consumption. In fact, running 3 miles per hour on a 12-percent incline will result in the same heart rate as running twice that speed on a flat surface.
Considerations
To make sure you're working out at the correct intensity to affect changes in your aerobic capacity, you need to measure your rate of exertion. This can be done by taking your pulse on the inside of your wrist for six seconds, then multiplying that number by 10 to find your heart rate. Still, most people are fairly accurate at assessing their own rate of exertion based on how they feel during a workout, according to the Centers for Disease Control and Prevention. If you feel like you're pushing your aerobic capacity, you probably are. Incline workouts are more difficult on your body than other forms of cardio training, so take rest days when you need them.
Improving VO2 Max
Long, slow cardio workouts will improve your VO2 max, which is also known as your aerobic capacity, over time. But if you want to affect changes quicker, you need to up the intensity and make sure your heart rate remains elevated throughout your workout. This will cause your heart to work harder as it pumps more blood, improving stroke volume and lung capacity over time. Increasing your aerobic capacity will allow you to exercise at higher intensities for longer periods of time.
The Science
A 2012 study conducted by the Norwegian Defense Research Establishment regarding VO2 max sought to find out which type of training improved aerobic capacity most efficiently. Researchers looked at long, slow distance running, lactate threshold running, 15x15sec interval training and 4x4min interval training. According to the study, 4x4min interval training resulted in the most significant improvements in aerobic capacity, since it required athletes to maintain a rigorous workout tempo at a high heart rate over the course of a long workout.
Incline and VO2 Max
Since you need to challenge your cardiovascular system to affect significant changes in your aerobic capacity, it stands to reason that incline training will help you accomplish this more efficiently than running on level ground. Incline training recruits up to three times the muscle fibers as running on flat ground, translating to an increased heart rate and higher oxygen consumption. In fact, running 3 miles per hour on a 12-percent incline will result in the same heart rate as running twice that speed on a flat surface.
Considerations
To make sure you're working out at the correct intensity to affect changes in your aerobic capacity, you need to measure your rate of exertion. This can be done by taking your pulse on the inside of your wrist for six seconds, then multiplying that number by 10 to find your heart rate. Still, most people are fairly accurate at assessing their own rate of exertion based on how they feel during a workout, according to the Centers for Disease Control and Prevention. If you feel like you're pushing your aerobic capacity, you probably are. Incline workouts are more difficult on your body than other forms of cardio training, so take rest days when you need them.
Posted in: Running
