I’m out of shape, and my cardio is bad. When I try to run as fast as I can, I have to stop at 15 seconds because my speed begins to decrease and I’m out of breath.
Is doing aerobic, cardio exercise like running, swimming or cycling everyday, allow me to build my endurance to the point of reaching my age’s anaerobic BPM?
For example, if I was doing a steady jog and then after a set amount of time, I sprint as fast as I can can and then go back into a jog, would that build endurance? Would that allow me to reach my fitness goal?
When starting an exercise program, it is generally recommended that you exercise in the range of 50% of your maximum heart rate and gradually move up to the 70-80% region. Subtract your age from 220 for your maximum heart rate.
Is doing aerobic, cardio exercise like running, swimming or cycling everyday, allow me to build my endurance to the point of reaching my age’s anaerobic BPM?
Yes!
For example, if I was doing a steady jog and then after a set amount of time, I sprint as fast as I can can and then go back into a jog, would that build endurance? Would that allow me to reach my fitness goal?
Yes! In fact, this is one of the best ways to increase endurance.
You do not need to go anaerobic to improve fitness.
Anaerobic BPM is not the same as max. BPM. My maxhR is 189 while I start going anaerobic at around 160-165.
As you’re finding out, an all-out sprint is not going to build endurance if you have to stop.
Build an aerobic base (running, swimming, cycling, whatever you like) then add a small amount of controlled anaerobic work.
However, the main purpose of anaerobic work is to prepare for competition not increase basic fitness.
Also, if your fitness is poor, you are not in shape for intense, high effort work.
You’re looking at a good chance of injury.
Ornery Bob, that formula is way out of date. MaxHR is not fitness dependent but does decrease with age if fitness is not maintained.
I’m 55 and my predicted max is 165. A far cry from my actual 189 wich has been my max since my early 20s.
If you google “couch to 5K” you can find a variety of workout plans designed to get you to the point where you can run/jog 5 kilometers over the course of about 10 weeks - they work exactly by alternating walking with jogging, slowly increasing the amount of time spent jogging.
Underlining mine. I think you double-clutched a word there. Did you perhaps mean “MaxHR is not *age *dependent but does decrease with age if fitness is not maintained.” ?