The Best Way to Boost Your Cardio Fitness

💪Improving cardio fitness is crucial for overall health and can reduce the risk of cardiovascular diseases and mortality.

⏱️The duration and intensity of exercise play key roles in improving cardio fitness. HIIT and LICT are two effective approaches.

🔥HIIT involves short, high-intensity bouts of exercise with rest periods. It can improve cardio fitness in less time.

⏰Even small amounts of exercise, such as 10-second sprints, can have significant health benefits.

🏋️Low-intensity activities like fidgeting can also contribute to overall health.

What is the best way to boost cardio fitness?

—High-intensity interval training (HIIT) and low-intensity continuous training (LICT) are both effective approaches to improving cardio fitness. HIIT involves short, intense bouts of exercise with rest periods, while LICT is longer but less intense. Both can significantly improve cardiovascular health.

Do I need to exercise for a long time to improve cardio fitness?

—No, even small amounts of exercise can have positive effects on cardio fitness. Studies have shown that as little as six 10 to 20-second sprints per week, along with some lower intensity activity, can improve fitness by almost 10% within two months.

Can low-intensity activities contribute to cardio fitness?

—Yes, even low-intensity activities like fidgeting can contribute to overall health. Research has shown that lifting your heel off the floor repeatedly while sitting down can lower the rise in blood sugar after meals by as much as 50%.

Which is better, HIIT or LICT?

—Both HIIT and LICT have been shown to improve cardio fitness. HIIT can offer more benefits in less time, while LICT requires longer durations. The choice depends on individual preferences, time availability, and fitness goals.

Can I mix HIIT and LICT in my exercise routine?

—Yes, combining both HIIT and LICT can provide a well-rounded approach to improving cardio fitness. This approach allows for varied intensity levels and can help prevent boredom.

00:00Improving cardio fitness is crucial for overall health and can reduce the risk of cardiovascular diseases and mortality.

06:56High-intensity interval training (HIIT) and low-intensity continuous training (LICT) are both effective approaches to improving cardio fitness.

09:59Even small amounts of exercise, such as six 10- to 20-second sprints per week, can improve fitness by almost 10% within two months.

12:30Even low-intensity activities like fidgeting can contribute to overall health.