cardio for max cardio effects

if i do 30mins cardio eod heart rate 170-180 (age 28) will this be enough to see a segnificant improvement in my fitness?
i was wanting to do 45mins eod but atm i always get a bad stitch under my ribs on the right at 30mins into it and have to stop.
 
my rhr used to be 62bpm, its now as high as 85bpm after 1 year off from training, i want to get it back down minimum to were it was as fast as possible,
 
ive done 30min at 170-180bpm x3 this week and its reading around 77bpm now, but i take it i wont progress so much the lower it gets lol

Have you tried Hiits like sprints of 60-80m x10 while focusing on only starting the next sprint when your HR has dropped to a comfortable level(enough to go full throttle again) do this every 2-3 days each session the recovery time will be improved..improved stamina. Your resting HR will drop for sure. Sprint like running from the cops lol. I remember switching to a 5 mile run after this the differnece was amazing-much higher comfortable pace. My resting hr was 50 ish.

Dont forget to take resting heart rate at same time of day, like when you get up and your body isn't trying to digest any food, makes a big difference. Any high ish intensity cardio will improve your oxygen levels in your blood (I think thats right) so you heart will slow down, HIT or interval training apparently as ragp points out is said to be better at getting results quicker.

Longer efforts are a great way to build a base of CV endurance but at some point you're going to have to work with higher intensities to develop CV capacity, this means things like intervals etc.
 
 

ragp


Have you tried Hiits like sprints of 60-80m x10 while focusing on only starting the next sprint when your HR has dropped to a comfortable level(enough to go full throttle again) do this every 2-3 days each session the recovery time will be improved..improved stamina. Your resting HR will drop for sure. Sprint like running from the cops lol. I remember switching to a 5 mile run after this the differnece was amazing-much higher comfortable pace. My resting hr was 50 ish.

sounds gud maye will try in, how long did it take you to get rhr to 50ish?
 
 
 
 

it was a while back but i only did those hiits for 2-3 weeks. Thing is its 54 right now (body comp. is different) and i have not done any cardio since december so dunno how much to read into it. Keep a watch on and see those recovery times drop.

Variation is very important to improving cardiovascular performance. 
 
Look at a distance runner (wee might as well take their lead in this stuff). The basis of their training will be made up of training to their allotted distances - so a 10,000 metre athlete will indeed train largely to that goal. BUT, to increase their cardiovascular capacity they will, in addition to this, do sessions (up to half a day at a time) doing 200m, 400m and 800m shuttles - dropping their heart rate down to 10%-20% above RHR and goin again. And this is only part of it, variation is added ion the track AND in the gym.
 
Distance work, sprints, HIIT, HIT, SSCV ...
 
Mix it up.

has anyone got a link to reading up on the principles of hiit so i understand it a bit better or is it just as said above say60-80m sprints then rhr to 10-20% above then go again x10
 
or say using a rower or bike 30-60secs all out then rhr back to 10-20% the go again x10

HIIT mostly works at 2 mins Steady State (60%-70%) max effort followed by 30 seconds going for it flat out, or very near to flat out. Then repeat.
 
It's pretty good, I do it (or similar) once a week and find that as part of a varied cardio programme it does help with fitness. In reality, anything that works intervals will have similar effects - Tabata's (just google this, there's loads of stuff on them), fartlek, the good old sprint a lamp post/jog a lamp post running - all work well too.
 

will running machines have this sort of setting or do you need to keep pressing up and down for the speeds? i would prob loose my balance lol might be better to use a bike lol

You could try the www.worldgymchallenge.com Treadmill Challenge to keep you really focused. The current fastest time is 17 kph - mine is 12 kph.
 
Choose a speed
 
Run 1000m - at every 200m increase the incline by 2% (the last 200m is run at 8%)
On completion of the 1000m Recover  for 100m at 3 kph
 
Repeat untill you have completed five circuits. (5000m)
 
The idea is to increase your speed. I started off at 10 kph and am now up to 12 kph ( I failed 12 kph two times before I successfully completed it). My next focus point is 13 kph .
 
You can then post your results to me and I will publish them into out Achievement boards.
 
sean@worldgymchallenge.com
 
 

thanks for that dude am looking at it now, what is 1000m in miles 0.6?? i will prob have to start off at 6mph haha