Raising Intensity - Healthy Heart Goals
//Healthy Always//
Society is seeing eventual adaptation to the pandemic that has swept the world for most of 2020. Life has looked very different for the past few months for me and one of the main missing activities is frequenting the gym throughout the week. Working has given some people a little more time to do things but making specific choices to maintain a healthy and productive lifestyle isn’t always easy. Going to the gym has a psychological factor where motivation plays a huge part. Keeping fit is an integral part of life, whether it’s running marathons, swimming or recreational sports, these are all activities that get our hearts pumping at a healthy rate.
//Improving the Run//
I have seen great improvement when following a steady state cardio session to ensure the body does not overwork into producing lactic acid. Yet performance of run times and pace remained also progressed at a minimal rate. Personal novice endurance means that I had many areas to work on. Getting volume on my runs on a regular basis felt great but I wanted to also be able to endure sprints or intense activity. Lactic acid building up can cause a burning sensation and it can also make the body feel heavy or aching a while after exercise. It was time to look for methods to improve both lactic threshold and processing.
//Getting Intense//
Interval training is not something I am a stranger to. Intense short bursts of exercise to expose the body to anaerobic activity. Physical exertion at around 80% and above normally counts as High Intense Interval Training (HIIT). Depending on goals, HIIT can be used to support various goals and where cardiovascular health is concerned, I would say it’s an important tool in achieving an overall stronger and healthier body. In addition to heart and respiratory health, regulation of cholesterol and sugar levels is a benefit of this type of exercise. It does not come without risk however and continuous exertion in the HIIT range can be dangerous in some instances and health complications can further amplify these risks. In my own experience as a beginner, introducing consistent volume takes precedence. Once a base level has been achieved, HIIT is a great way to supplement on occasion. Sprint intervals on a weekly basis has helped performance over time. Steady state cardio activities and high intense sessions support one another and if used safely and correctly, can achieve great results when coupled with the expected nutrition and rest.
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