2
is that working muscles become more efficient at taking in and using oxygen. If you’re getting ready
for a road race, the majority of your preparation should involve running, using the muscles and motions
required in competition. To ease the pounding on your feet, knees and hips, it’s a good idea to do some
cycling or swimming. But running itself provides the best “sport-specific” conditioning for a running
event.
How long should my workout be?
If you are just starting out, you may improve your stamina with just 15 minutes of cardiovascular
exercise. However, most studies show that cardiovascular training requires a minimum of 30 minutes,
3 times a week to guarantee increased aerobic capacity in about 8 to 12 weeks. Athletes utilizing high-
intensity continuous training to increase their lactate threshold should exercise for 25 to 50 minutes
depending upon their level of fitness. Interval training to improve aerobic power should involve low or
high-intensity intervals of at least 60 to 90 seconds duration, with 1 to 2 minutes recovery in between
intervals. Work with a knowledgeable fitness professional to help you design the number and length of
both training and rest intervals.
How many days each week should I exercise?
Aerobic training 3 to 5 days per week will improve your cardiovascular fitness. Performing a high
impact activity more than 5 days a week causes an increased risk of injury. If you’d like to exercise
5 to 6 times a week, pick 2 or 3 activities that use different muscles and movements. This will prevent
chronic joint and muscle stress. Alternate high and low impact activities. A variety of exercise choices
keeps exercise fun and gives you more options when circumstances or seasons change. Training just
2 days a week will help you maintain the aerobic fitness you already have. High-intensity interval
training should be done no more than once or twice a week. You should only do this after you’ve
established a good base of cardiovascular fitness.
How hard should I push myself?
The intensity of your exercise session will depend on your level of fitness, age, and fitness goals. In
general, you must challenge your body to perform at an intensity that is slightly higher than your
normal exertion level. Your pulse or heart rate is a good measure of intensity. There is a direct
relationship between the oxygen needs of your body and how fast your heart beats. If you know your
maximum heart rate (HR
max
) from a stress test, you can accurately determine a training pace that
reflects your training goals using percentages of HR
max
. Otherwise, you can use various formulas to
estimate your HR
max
and workout intensity. See the “Training Heart Rate Worksheet”. For a continuous
paced workout keep your heart rate at the desired level. For interval training, make sure you’ve
warmed up 15 to 20 minutes at a low intensity aerobic pace. Then begin your intervals. (See chart
below.) Always listen to your body. You should feel challenged, not exhausted. Slow down or stop if
you don’t feel well.