What is cardio fitness?

‍Cardiofitness describes the ability of the cardiovascular system to efficiently absorb, transport and convert oxygen into energy.

Good cardio fitness is the basis for endurance and physical performance, whether in everyday life, leisure sports or competitive sports.

The terms Cardiofitness, endurance and fitness all describe the same process physiologically.

Typical features of high level of cardio fitness are:

• Low resting heart rate
• Lower carbohydrate consumption during moderate loads
• Prolonged use without rapid fatigue
• Faster recovery after a workout

But how can you improve your stamina?

In the following, we present the The best training methods to effectively increase your fitness.

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Why should you increase your cardio fitness?

Good physical condition has numerous health and sporting benefits. It not only improves performance, but also reduces the risk of cardiovascular diseases, increases calorie turnover and strengthens the immune system.

In addition, a better oxygen supply leads to more energy and the ability to concentrate in everyday life. Hormonally, better endurance performance also leads to positive changes.

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How to increase cardio fitness

There are various training methodsthat can effectively help you with your to improve stamina. They differ primarily in terms of time spent and training intensity.

In addition, the various training methods all ensure a Improving your cardio fitness, however, differ in the exact adjustments.

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1. Duration methods

The continuous method is characterized by a uniform load without interruption over a long period of time.

It is suitable for Basic endurance improvement, increasing aerobic capacity and increasing resilience.

The long training sessions in low intensity ranges stress bones, tendons and ligaments. When exposed to regular impact loads, these react through increased resilience.

For very long training sessions, the duration method can be implemented through training sessions of any length.

• Benefits of relaxed basic training:
  • low stress for the immune system, as well as hormonal
  • high energy turnover
  • meditative character
• Intensity: 60-75% of HRmax (RPE 1-3)
• Sample training:
  • 90 minutes of easy continuous running
  • 2-hour bike ride at a conversational pace

If you have less time available for endurance training or to add some variety to everyday life, it is recommended to do moderately intensive sessions using the continuous method.

• Benefits of the intensive duration method
  • same energy turnover in a shorter period of time
  • Competition-specific
  • often perceived as less boring
• Intensity: 75—85% of HRmax (RPE 3-6)
• Sample training:
  • 15 minutes easy WUP, 35 minutes continuous tempo run at 80% HRmax, 10 minutes cool-down
  • 60 minutes of higher intensity cycling

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2. Interval methods

interval training is characterized by alternating periods of stress and recovery.

It allows a high overall load while maintaining effective recovery phases, which means that your VO2 max, as well as your ability to use lactate as an energy supplier will be improved.

Intervals can be implemented in a variety of ways. The type of intervals you choose should always depend on your goals and when you prepare.

One effective increase in your cardio fitness is possible over longer intervals in the high-intensity range. These should never be done sober and require sufficient motivation.

Benefits of longer intervals: Improving aerobic performance, increasing VO2 max, increasing sport-specific strength endurance.

• Intensity: 85— 95% HRmax (RPE 8-10 in the interval)
• Exposure period: 3-8 minutes
• Breaks: Active (e.g. slow trotting), ratio 1:1 to 1:2
• Sample training:
  • 6 × 800 m run at 75% HRmax with 2 minute trotting break
  • 8 × 3 minutes cycling with 3 minutes of easy ride in between

Significantly shorter intervals, paired with short breaks, offer the advantage that, on the one hand, neuromuscularly high performance levels are trained. On the other hand, these short intervals can be very specific, for example when a bike race involves competing after a curve so as not to lose touch.

Benefits of short intervals: Increasing anaerobic capacity, improving maximum oxygen uptake (VO2max), better intramuscular coordination.

• Intensity: 85-95% HRmax
• Exposure period: 30 seconds — 1 minute
• Breaks: active, 1:1 ratio
• Sample training:
  • 12 × 200 m run almost maximum with 100m active break
  • 3x (8x30/30) 30s very intensive alternate easily with 30s

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Tips to improve cardio fitness

In addition to training, there are other factors that influence your cardio fitness. Here are a few tips to help you maximize your progress:

1. Regularity: Plan at least 3-5 cardio sessions per week to make sustainable progress.
2. Variation: Combine different training methods to trigger different adjustments in the body.
3. diet: Eat a balanced diet with enough carbohydrates, protein and healthy fats.
4. Regeneration: Give your body enough time to recover to avoid overtraining.
5. Training control: Use a heart rate monitor or performance diagnostics to train in the optimal intensity ranges.

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Conclusion — increase cardio fitness and benefit from the benefits in the long term

Improved cardio fitness brings numerous health and sporting benefits — from increased performance to better fat burning to improved heart health. With the right combination of basic training and interval training, you can Increase cardio fitness effectively and achieve your goals in endurance sports.

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