Is there a difference in overall benefit of cardio exercise between continuous time of exercise vs. total time of exercise.
For example:
10 minutes of cardio exercise, running
30 minutes of other exercise, i.e. weight lifting
20 minutes of cardio exercise, other than running
vs.
30 minutes of cardio exercise, running and/or other than running
30 minutes of other exercise, i.e. weight lifting
My problem right now is my cardio fitness is down. I can do 30 minutes straight on an elliptical machine but not 30 minutes straight running (approx 3 miles). I am looking to build up my running, starting with say 1 mile then supplement with another cardio exercise to get a total of 30 minutes.
everyone you talk to will tell you something different when it comes to questions like these.
Back when I ran track and cross country, to build up mileage we used intervals…you’d gradually decrease the time in the rest intervals until they were gone…we’d then be running the entire desired distance with a competitive speed.
I am looking at using a similar interval training to increase my distance so that I get to the point of 30 minutes cardio of running alone.
I guess my question is until I can run for 30 minutes straight, am I getting the same benefits by running 10 minutes (1 mile, more or less) and then doing another 20 minutes of a less impact type cardio after lifting weights to still get a total of 30 minutes. Of course, the 10 minutes running will increase to 15 run and 15 other, 20 run 10 other, etc. until I reach 30 running.
The answer is “no” you won’t get the same because you aren’t keeping your heartrate continuously elevated. Your heartrate does rise somewaht lifting weights but it’s not the continuous, aerobic benefit. You’d be better off hopping off the treadmill and then immediately onto the elliptical which will help with your aerobic endurance.
I would bet that in Boos’s track training the time off meant a light jog between high intensity intervals. Or at least a short walk time to regain the breath before starting up. Not a twenty minute cool-down.
However, if this is the only way you can do it, you will eventually reach your 30 minutes of running, it just won’t be as quickly.
When you say running…is that road or treadmill??? I just ask because I think there is alot more to it than just raising the heart rate…elliptical training is rather easy on the joints and muscles, road running pounds your muscles and joints more… the only thing that will get you used to that is doing it.
Interval training is great for delevoping speed and endurance for racing, but it sounds like you are still developing a “base”. I’d say hit the road more…just my 2 cents…
I was once a couch potato that worked my way up to marathons, so I guess I’m qualified to chip in.
The two workouts you describe would not be “equal” in my opinion, but the difference is probably not much. Two reasons: One, as tremorviolet mentions, taking a break in your aerobic (cardio) workout won’t help you build endurance as much as a continuous run. At your level, however, I doubt that this is much of a big deal. It sound as though you are running harder for the (let’s say) 10 min mile than you would be for your non-running time. That’s not a bad way to build up your speed.
The other reason is that running will put more stress on your legs than you’d get on a cycle or elliptical trainer. This is probably the more important factor. If you want to be a runner, you’ll need to expose your legs to the stress (they will get used to it), but you don’t want to overdo it. Therefore, I’d say that your plan to increase your running time, while keeping your total aerobic time about the same is a pretty good idea.
You might consider alternating your “with running” and your “non running” workouts untill you get a feel for how your legs are doing.
If you are just looking to be able to run or jog 30 minutes continuously, I recommend going out and jogging (slowly) until you get fatigued; then walk until you feel like jogging some more; then when you get re-tired, walk some more. Keep that up for the 30 minutes. Soon you will be able to jog the entire 30 minutes. Then you could either pick up the pace or the mileage. I know most people would say you’d be better off then picking up the pace, but I’m a mileage freak.
