Best Way to Get Cardio Capacity Up?

[ucimigrate]

Hi Everyone,

I am getting my strength back. But, I am heavy and feel like a house of bricks.

I miss having high cardio capacity, low resting pulse rate, etc. that I had 15 years ago.

Can you guys recommend any exercise programs specifically designed to get my cardio up?

My guess is:

1. Shuttle runs with restricted rest periods, as they are even better than straight wind sprints.

2. Bodyweight cardio; as moving your body definitely gets the heart rate up more than a jog.

3. Body for Life HIIT: one minute intervals getting stronger and stronger, with recovery under stress.

 

[kisaj]

Something that I have found very effective is to add load- farmer walks/carry is great. Using a hex bar or kettlebells and alternating different walks- wide stride, heel/toe, etc.. Prowler and sled work is also amazing. This will help build explosiveness, glute and leg strength, and gives an incredible cardio workout.

 

[jrock645]

True, honest to god HIIT. Meaning you think youre gonna die when you do it.

 

[jameschoi]

Sled walking will kick yo ass. Try it with no weight and gradually move up. Your heart will love it.

 

[StatePlan1425]

While this is not what to do for HIIT, it is a meta analysis showing HIIT was better for respiratory fitness (but no better for fat loss) than MICT.

The Effect of Low-Volume High-Intensity Interval Training on Body Composition and Cardiorespiratory Fitness: A Systematic Review and Meta-Analysis - Sports Medicine

Background Evidence for the efficacy of low-volume high-intensity interval training (HIIT) for the modulation of body composition is unclear. Objectives We examined the effect of low-volume HIIT versus a non-exercising control and moderate-intensity continuous training (MICT) on body composition...

link.springer.com

 

[Cheeky Monkey]

I have an alternate suggestion; what about restricting breathing while doing low impact cardio? For example, holding your breath for 10-20 seconds while walking at a moderate pace; breathe for 10-20 seconds and then again hold your breath for 10-20 seconds while walking. Will the breathing restriction help strengthen your heart?