Is it More Effective to Achieve Better Cardiovascular Exercise by Increasing Speed or Duration?
Kick up your cardio game and elevate your workouts to the next level with these two approaches: going harder and faster, or lasting longer. Each strategy has its pros and cons to consider.
In the race between duration and intensity, experts claim the answer lies in how you define 'better'-and your schedule.
Crank it up for quick and noticeable results-but be ready for the battle.
Remember, 'long' is a matter of perspective. Whether 30 minutes feels like a marathon or 2 hours is still a stroll, find what stretches your comfort zone. Dr. Susan Sotir, a triathlon coach, suggests a duration that's "slightly embarrassing" for your body. Aim for that level of shock, but avoid humiliation.
Generally speaking, to go the distance, maintain a steady state, hitting a low- to moderate-intensity level (also known as zone 2 cardio). This feels like a four to six on a scale of ten, a tension where you could have a casual conversation.
Giving your body time to endure this intensity will provide various aerobic benefits, such as improving stroke volume, boosting VO2 max, increasing plasma volume, enhancing mitochondrial power, and eventually, creating a stronger capillary network. In simpler terms, you'll enhance your endurance.
Steady-state cardio also benefits your heart by:
- Reducing cardiovascular risks
- Lowering your resting heart rate
- Decreasing blood pressure
- Improving your lipid profile
There's also the psychological aspects to take into account. Longer, lighter workouts can seem more achievable, potentially attracting individuals who dislike overexertion at the gym. These extended sessions also make it more likely that you'll slip into a meditative flow state, triggering the legendary runner's high.
On the downside, prolonged sessions require patience and focus. But the biggest drawback? Time. You'll have to invest increasingly long sessions to continue enhancement as you reach a plateau with steady-state cardio.
Jump start improvements at a faster pace-but be prepared to recover.
When you increase the intensity of your cardio sessions, you speed up all the positive effects you'd see in lower-intensity workouts. Thus, you'll witness changes quicker. Just keep in mind that the American College of Sports Medicine and the World Health Organization recommend at least 75 minutes of vigorous cardio weekly if you're ramping things up in intensity (compared to the 150 minutes recommended with moderate intensity).
More intensive exercises reap the same aerobic and cardiovascular rewards, leveraging your muscle fibers and energy systems in unique ways, too. Working harder can boost speed and power, increase your lactate threshold, and enhance your ability to communicate more effectively with your muscles.
These benefits can be particularly useful for athletes preparing for races, helping them achieve specific time goals. And, although it's less meditative, high-intensity workouts can release stress in a more cathartic manner compared to lighter sessions.
However, intense workouts require more time for recovery, and should only be done a couple of times per week. Anything more may prove damaging and lead to fatigue, potentially increasing risks.
So which option's best for you?
Everyone enjoys working out differently, with some thriving on the challenge of pushing themselves, while others prefer a more relaxed pace. Your schedule may also play a role in your choice.
Assess your fitness goals to decide the best workout for you. If you want to become more enduring for long distances, like running a marathon, focus on longer workouts. If you aim to pick up the pace, higher-intensity exercises will be your ground.
Many endurance coaches recommend an 80/20 strategy: 80% moderate-intensity training and 20% high-intensity workouts. This approach allows your body to recover and sustain training over the long haul, mentally and physically.
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Ultimately, you should enjoy your workouts and choose the approach that fits with your lifestyle and goals. That way, you're more likely to stick with it and enjoy the benefits.
- For quick and noticeable results, consider pushing your workouts to a higher intensity, but be prepared for the recovery period.
- Dr. Susan Sotir suggests finding a duration that slightly challenges your comfort zone for long cardio sessions.
- Steady-state cardio, when maintained at a low- to moderate-intensity level, provides aerobic benefits like improving stroke volume, boosting VO2 max, and increasing plasma volume.
- Steady-state cardio benefits heart health by reducing cardiovascular risks, lowering resting heart rate, decreasing blood pressure, and improving lipid profile.
- Longer, lighter workouts might be more achievable for individuals who dislike overexertion at the gym and could potentially lead to a meditative flow state.
- Increasing the intensity of cardio sessions speeds up the positive effects, but requires more time for recovery and should be done a couple of times per week.
