The Benefits of High-Intensity Cardio Workouts
At the same time, though, the need to keep going and going like the Energizer Bunny can be its own challenge. “It builds a lot of patience and focus to get through those longer sessions,” running coach Jessica Reyes, CPT, owner of Sugar Runs, tells SELF.
The Drawbacks of Longer Workouts
But the biggest drawback of longer workouts may be that, well, they take more time. And if you always keep a steady intensity, the only way to keep improving your fitness is to do longer and longer sessions. “There’s only so much time you have in a day to continue adding steady state—you would end up reaching a plateau,” Dr. Reiner says.
Working Harder Can Create Adaptations Faster—and Be a Major Confidence Booster
When you dial up the intensity of your cardio sesh, you basically amp up all the same aerobic and cardiovascular benefits you’d get out of a steady-state workout, according to Dr. Reiner. “Across the board, the stimulus is higher in high-intensity work so you get more pronounced changes,” she says. That means you don’t need to invest as much time to see results. While both the American College of Sports Medicine and the World Health Organization recommend getting at least 150 minutes of weekly cardio if you’re keeping things at a moderate intensity, they cut that in half to 75 minutes per week if you bump it up to “vigorous.” (As for what “counts” as vigorous? Hitting at least a 7 out of 10 effort level, or only being able to get out a few words at a time during a convo.)
Putting in the Work Pays Off
Put simply: “Doing that more high-intensity work can give you more bang for your buck,” Reyes says, adding that she finds hard workouts especially helpful for athletes struggling with plateaus.
Unique Benefits of High-Intensity Cardio
There are also some benefits that are totally unique to harder cardio workouts. When you push the pace, you work your anaerobic energy system and your fast-twitch muscle fibers, both of which can help you become faster and more powerful. And whether you’re running or cycling or rowing, going faster can also increase your lactate threshold, or the point at which your body starts to fatigue. “If we work above our current maximal lactate processing power capacity, we start to raise what that ‘maximum’ is,” Dr. Sotir says. That means you’re able to keep going harder for longer.
Neuromuscular Benefits
Additionally, Dr. Sotir adds that there’s a neuromuscular benefit. Meaning: Your brain starts to be able to communicate more effectively to your muscles. Research on neuromuscular training has shown it can improve our agility, balance, strength, power, and even endurance.
Confidence Boost
This can all be especially helpful if you’re training for a race and have specific time goals. “You need to go at your planned race pace and maybe even a little bit above that sometimes to teach your body to tolerate that intensity,” Dr. Sotir says.
Conclusion
In conclusion, working harder can create adaptations faster—and be a major confidence booster. While longer workouts have their own benefits, high-intensity cardio workouts can provide unique benefits that can help you become faster and more powerful. By incorporating harder workouts into your routine, you can boost your confidence and see results faster.
FAQs
* What is considered a “vigorous” workout?
+ A workout that requires at least a 7 out of 10 effort level, or only being able to get out a few words at a time during a conversation.
* How much time do I need to commit to cardio to see results?
+ The American College of Sports Medicine and the World Health Organization recommend at least 150 minutes of weekly cardio at a moderate intensity, but you can see results in half that time if you work at a high intensity.
* What are the benefits of high-intensity cardio workouts?
+ They can help you become faster and more powerful, increase your lactate threshold, and improve your neuromuscular coordination and endurance.
