3560: Build Fitness With Mild Interval Training by Steve Pavlina on Cardiovascular Fitness

[00:00:00] This episode is sponsored by Vinted. I recently looked at my closet and realized how many clothes I keep telling myself I'll wear again, but somehow never do. They're taking up space, and some of that could be extra money instead. That's where Vinted comes in. Vinted is the second-hand marketplace app that makes it simple to sell pre-loved fashion and give your clothes a second life. Listing on Vinted is quick and straightforward, and once an item sells, Vinted creates the prepaid shipping label for you.

[00:00:30] Without adding much to your routine. What I especially like is that Vinted has no seller fees, so you keep everything you earn. That makes finally clearing out your closet feel a lot more worthwhile, and it may even make room for something you'll actually wear. So, take another look at what's sitting unworn in your closet. Give your clothes a second life with Vinted. Download the Vinted app for free and start listing today.

[00:00:56] With no seller fees, you keep every dollar you earn.

[00:01:26] Just search for Optimal Living Daily in any podcast app to find them. And with that, let's get right to it and start optimizing your life. Build Fitness with Mild Interval Training By Steve Pavlina of stevepavlina.com If you haven't exercised in a long time and have gotten out of shape, mild interval training is a good way to rebuild endurance and cardiovascular fitness without killing yourself.

[00:01:55] Let's say your exercise of choice is running. Maybe you can only manage to run a few minutes before your heart feels like it's about to explode out of your chest, and you're forced to stop for fear of passing out. It's going to take you a while to build up to 30 minutes if you simply run your maximum each day and then stop. So, instead of that, try running one minute, then walking one minute, repeating this cycle for as long as you can.

[00:02:21] You'll find that you can go much further without overtaxing your heart and muscles. Maybe you can even go 10 to 20 minutes your first time. If run one, walk one is too hard, try run one, walk two, or run two, walk three. Experiment to see what intervals work best for you. If your heart is still racing after the walking interval, increase the walking interval or reduce the running interval.

[00:02:49] I recommend you aim for an initial interval that allows you to do the most amount of running in a 25-minute period. If you can only manage run one, walk four, that's fine. Take a week to experiment with different intervals if you need to, but find one that allows you to go 25 minutes total, even if it's run one, walk 24. You should be physically challenged, but not to the point of feeling nauseated or faint.

[00:03:16] Once you're able to go 25 minutes, gradually increase the running time and reduce the walking time. Aim to reach run one, walk one for 25 minutes for an initial goal. Be patient, as it may take you a few weeks to get there if you're starting with a longer walking interval. Next, gradually increase the running period while keeping the walking period at one minute.

[00:03:40] Go from run one, walk one to run one thirty, walk one. Then, try run two, walk one. Keep extending your running intervals until you can manage run eight, walk one for 25 minutes. Now keep those intervals the same and gradually build your time from 25 minutes to 45 minutes. Don't worry about distance and don't be concerned if you run a little slower. Just put in the time.

[00:04:10] Aim to increase the total time by about 10% per week, which roughly averages out to adding about 30 seconds per day. Once you can run eight, walk one for 45 minutes, you can switch to running continuously. You'll likely find you're able to do 25 minutes continuously without any trouble. After that, you can continue to increase the distance, build your speed, do harder forms of interval training, or just maintain your current routine.

[00:04:40] The advantage of this type of interval training is that you're still spending most of the time in your aerobic range, so your circulatory system will get the benefit of that conditioning. If you're out of shape, the running intervals will spike your heart rate quickly, and your heart rate will take a while to come back down. So, even while walking, you'll still be mostly in the aerobic range. But you'll avoid burning out from having your heart rate get too high. Walking won't tire your muscles as much as running,

[00:05:09] so your legs won't give out as quickly, and you won't be quite as sore after your runs. You can adapt this idea to other aerobic exercises as well. For swimming, you can switch to a slower stroke or a glide. For bike riding, you can coast instead of pedaling hard. This technique is also useful for distance running. Some people run marathons in a pattern of run seven, walk one, or similar intervals, and they often find their finishing times are better versus when they run continuously.

[00:05:39] The brief walking periods slow you down in the early miles, but they make up for it in later miles by keeping your running muscles fresh. So, you end up maintaining an even pace even through those last six miles where many people hit the wall. I once used a run seven, walk one pattern for a 13-mile training run, and I finished in two hours, which was a good time for me. I felt I was running strong all the way without dragging at the end. Even if you're terribly out of shape,

[00:06:08] you can use mild interval training to rebuild your fitness to a healthy level without causing yourself tremendous pain and discomfort, and it probably won't take that long. A typical marathon training program can take you from running three miles to running 26.2 miles in six months, and that requires much more time and effort than going from zero to three miles. You just listened to the post titled, Build Fitness with Mild Interval Training,

[00:06:38] by Steve Pavlina of stevepavlina.com, and I'll be right back with my commentary. Ultra Running Shoes are all about space. The space to go further, to feel better, to do something you never thought possible. And this space starts with Ultra Fit. Unlike traditional running shoes, Ultra Fit gives toes more room to move naturally, so every step is strong, balanced, and comfortable. Whatever you're lacing up for, stay out there. With Ultra.

[00:07:07] Shop now at ultrarunning.com. That's A-L-T-R-A running dot com. New and exclusive holiday decor just launched online at The Home Depot. Check out the viral Grand Duchess collection with smart holiday lights you can control from your phone. Easily customize the twinkle across trees, wreaths, and garlands to match your holiday vibe. Create stunning light effects, then switch it up with the top of your fingers.

[00:07:35] Even the man in red will be impressed. Shop the holiday decor you want online only at homedepot.com. Dr. Neal Malik here with my commentary. As Steve mentioned in today's article, when you're first getting back into exercise, the goal isn't to get to the point where you feel like you want to throw up or pass out. When that happens, you've probably hit or shot past your maximum heart rate. That's why you're feeling so miserable.

[00:08:02] You've pushed your body to the point where it's screaming for you to stop immediately. Now, for most people without cardiovascular disease or lung conditions, hitting your maximum heart rate isn't dangerous, even though it sounds like it is. Exercising to the point where you hit your maximum heart rate is just a way to gauge the intensity of your workout. You know you're getting close when it's becoming difficult to breathe. Imagine someone is working out next to you and asks you a question.

[00:08:30] Would you be able to respond or are you breathing so heavily that talking would be difficult? If you're breathing so heavily that talking would be difficult or seems impossible, then you're near your maximum heart rate. And sometimes during a workout, we want to push ourselves to this point. But it's not something we need to aim for every time. So using today's author, Steve's advice, and incorporating some lower intensity activity as part of interval training, like walking in between running,

[00:08:59] can be a great way to increase our overall fitness and workout longer. And hopefully, then we won't hit our maximum heart rate and have to stop too soon. Again, as he said, even if you're running for 15 seconds and walking for 45 seconds, with time, you will improve. All right, that'll do it for another edition of Optimal Health Daily. Thank you so much for listening and being here every day. I hope you have a great start to your week, and I'll see you back here tomorrow where your optimal life awaits.