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Originally Posted by BOONDOCK
What is the best way to build up your cardio i cant do but 15 min. @ 4mph and after the 15 i feel like i am a gonna die
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Hello and Welcome!
First lot's of questions.....
How old are you, what health issues do or don't you have, 4mph on what/doing what, are you weight trainig and dieting or just doing whatever it is you do at 4mph, are you otherwise physically active, overweight, losing weight, trying to tone up, shed flab etc?
However, without being too vague,
AS AN EXAMPLE
If 4 mph for 15 min is killing you, slow down and do it less time.
Simply put if you are jogging on a treadmill, walk at a comfortable pace for as long as you can do so, comfortably. Gradually walk longer amounts of time. When you get to easily doing 30 min, step up the speed a wee bit and do a slow jog as long as you can, then slow it down and walk till you catch your breath, then slow jog again. Do this till you can comfortably do that for 30 min.
Next would be to slow jog as long as you can at a slightly higher speed. For the most part, you should be able to jog for half an hour and never feel like you are going to die, or never be to a point where you could not hold a conversation with someone as you jog.
Once you can jog for half an hour at a comfortable pace, and not be winded you can then begin to use the HITT method of sprinting/runnning alternated with jogging/walking.
Also, you should know what your target heart rate is and do not overdo it. If you are overweight, or have/do not know if you have health issues, see a doctor to establish your health/medical ability to exercise a moderate cardio level.
No sense dropping dead on the treadmill....
I used a treadmill as an example only. If you are on an eliptical or stationary bike, the same issues apply. Start slow and gradually build up to a good level, with your heart rate being kept in the target zone.
Slow and steady gets your endurance level built up. And be sure to be working on your nutrition as well. 30 minutes on a treadmill/eliptical/bike does not cancel out 2 Big Mac's a large fries and a shake.
And no I am not a doctor, nor do I play one on TV, nor did I stay at a Holiday Inn Express last night. I haven't even played docotor with your sister. Any information given by me is based on my life experiences and information learned along my journey to health. No warranty is expressed or implied. Your mileage may vary, advice void in Guam and parts of Uzbekistan on the third Saturday of the new moon.
Cardio
