A beginner-friendly alternative to the intense Norwegian 4x4 interval workout involves doing 6-10 400-meter runs at a controlled pace with short recovery periods, which can improve aerobic fitness and running resilience while being more accessible for newcomers. The routine should be performed 2-3 times a week with proper warm-up and rest, emphasizing listening to your body to prevent injury.
A 10-minute home workout combining strength and cardio exercises offers an efficient alternative to longer gym sessions, improving overall fitness, mobility, and health benefits through high-intensity, targeted movements designed by fitness experts.
A 15-minute walking workout designed by fitness expert Bianca Wise offers a low-impact way to boost cardio fitness and improve muscle strength. The routine is divided into three five-minute intervals with varying intensity levels, guided by heart rate zones. This workout can be done anywhere and is ideal for those looking to incorporate more movement into their daily routine without the need for a gym. It also supports weight management and mental wellbeing.
Improving cardio fitness is crucial for overall health and well-being. Engaging in cardio exercises such as brisk walking, cycling, swimming, skipping, and dancing can help strengthen the heart, improve lung function, and boost overall stamina. Consistency and finding enjoyable workouts are key to increasing cardio fitness levels.
Personal trainer Rhiannon Bailey has created a 25-minute HIIT workout that requires no equipment and can be done at home or outdoors. The routine includes jumping exercises for leg strength and core-strengthening exercises like plank jacks. Each exercise is performed for 40 seconds with 20 seconds of rest, and beginners can modify the intervals. Maintaining proper form and engaging the core muscles is important. Expect some muscle soreness the next day, but rest and adequate protein intake will aid in muscle repair and growth.
A report published in the Interactive Journal of Medical Research highlights the potential health benefits of Apple Watch's Cardio Fitness feature. A healthy 40-year-old received repeated push notifications about low VO2 max levels, prompting them to seek medical advice. Tests revealed a diagnosis of familial nonischemic cardiomyopathy. The case suggests that wearables like the Apple Watch could play a role in monitoring VO2 trends and identifying cardiovascular conditions earlier in the diagnostic workflow. However, caution is advised, and further studies are needed.
A new study suggests that men with better cardio fitness, measured by VO2 max, have a lower risk of dying from lung, prostate, or colon cancers. The research, conducted by The Swedish School of Sport and Health Sciences, analyzed data from 177,709 Swedish men over nearly 10 years. Participants with higher cardio fitness levels had a significantly lower risk of cancer-related deaths, particularly for lung, colon, and prostate cancers. The study highlights the importance of cardiovascular health in preventing not only heart diseases but also certain types of cancers. Activities like walking, running, cycling, and other exercises that raise heart rate and improve cardio-respiratory health can help reduce the risk of developing and dying from these deadly cancers.
