Improving cardio

Discussion in 'Off Topic' started by Chockstock, Oct 4, 2011.

  1. Chockstock

    Chockstock "Forever One Team"

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    So....does anyone have any tried-and-true methods they used to improve their cardio strength? Running used to be one my worst nightmares but its gotten better and I actually enjoy it sometimes but I'm trying to max the APFT (13:00ish 2MR...ran a 14:03 three weeks ago) and just improve my physical fitness. With winter coming, I will probably confine myself to the inside so info on exercises I can do indoors would be appreciated too.

    Thanks for your time

    CS
     
  2. hornetguy

    hornetguy USAFA Cadet

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    For ME personally, I found that sprint interval training was what improved my running more than anything else. Basic style. Sprint for 30s or up to a min if you can, then walk or jog for a min, rinse and repeat. We would do that 10 times in BCT. My run time dropped 3 min in 6 weeks.
     
  3. bruno

    bruno Retired Staff Member

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    Well your first problem is that if you confine yourself to the inside for the winter- you won't improve your run time until next summer. I live in Massachusetts now and among other duty assignments in my life lived in snowy areas like Korea, New York and Ft Campbell- You can and need to get out and run whether the white stuff is on the ground or not- Treadmill is a very distant second place- it's ok as an interim fil in the gap on really bad days , but 4 months of that will leave you significantly behind where you started. The best way to increase your wind and time IMHO is to do Fartleks ( silly name- serious training technique:rolleyes:)- basically embedding sprints into a longer run- here's an article from Runners World that describes the technique. http://www.runnersworld.com/article/0,7120,s6-238-263--12081-0,00.html
    There is no good reason why you can't max the Run- it's just not that fast. This will help you do so.
     
  4. BillSL

    BillSL USMA Class of 2016

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  5. raimius

    raimius USAFA Alumnus

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    Swimming. I hate it, but it is GREAT exercise.
    Treadmills/stationary bikes are good too (although treadmills tend to be easier for a given pace, compared to actually running).
     
  6. matt123456

    matt123456 Member

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    Also a good diet helps too. I would not drink any juice bought from the store, any chips or soft drinks either. I would say the worst you can do to your body is drink soda or juice from the store. Too many sugars and unnecessary preservatives in those. If you want to drink juice, go buy fruit and squeeze it/blend it and drink it. Simple things like this will help keep you fit.

    I recommend buying 2 oranges a day and squeezing them to make a cup of fresh OJ a day. That sheds off at least 30 seconds for me in a mile run when im tired. Keeping well hydrated can keep you lively during the run and stable in speed.
     

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