You will probably find that after doing a cardio exercise program consistently for any length of time that you will eventually reach a plateau
. Therefore, in order to maintain motivation and momentum you need to inject a little variety into your routine. A good way of doing this would be to set yourself a goal for example, taking a part in a 10K run or even a marathon.
When you have chosen your gaol you then need to begin by increasing your workout rate. It is critical that you do not rush into this and overdo it in a short period of time as this will only result in an injury. For example, if you are use to working out 25 minutes a day 4 days a week then, suddenly changing that to 45 minute sessions 5 days a week is asking for trouble. The best way to do this is gradually in order for your body to build its stamina up effectively. For example, if you workout 180 minutes a week then you should increase it by a maximum of 10 per cent only to 198 minutes the following week.
By building your workouts incrementally you will give your body time to adapt and repair itself and in just a few weeks you will start to notice the difference in your cardio vascular strength. Rushing into it will have a negative effect on your body and mind which, will not only effect your motivation but could also strain or injure your body. Allowing your body to repair and recover properly creates a fitter and healthier body and the net effect of that is having more energy to achieve your fitness goal.
To help you with maximising your training program follow these guidelines:
Frequency
If you currently workout 3 to 4 days a week then try and increase it by another day. It is not wise to do exercise everyday as this does not give your body time to recover and this will eventually decrease your energy levels. Therefore, it is advisable to have 2 or 3 rest days during the week.
Length of workout
Variety is the key. Try and mix things up so you do not get bored. For example, mix in a few longer sessions with the shorter ones. You can also increase the tempo of the exercises within the same time period as this will also help to build your cardiovascular strength. Bear in mind the 10 per cent rule.
Intensity Levels
Similar to the length of your workout you should also try and vary the level of intensity within your workout. Some days you can focus on short periods of high intensity workouts to build your cardio strength. For other days you can extend these workouts over longer periods at a lower intensity to build up stamina levels.
As with any change in your exercise routine you should always consult with your doctor and have a medical check up before embarking on a new fitness program.