I run 3-5 times a week for about 40 minutes. Should my cardiofitness improve within a month, or is this a really slow process?
When I started to run, it started to improve. Then it reached a point that if I run same distance in same time, VO2 value stays same. If I increase running time or distance and tempo, it increase.
It should be more about heart rate / tempo. You either tun faster at same heart rate or same tempo at lower heart rate to improve it.
How’s your diet also? It takes months and a lot of factors to
My diet is good. I lost 14 kg since February, eat a good amount of protein.
I heard the best thing is high intensity training. 1 min you run as fast as possible, 2 mins rest. Just 3-7 rounds of these count as a complete training. Not only you train your body to cope with 170bpm, but also you train it to loose bpms to normal level. These 2 points are essential
Sounds very reasonable
21M Currently at 51. Oct 2022 - 5km 41:45 Oct 2023 - 5km 25:27
I lost a significant amount of weight from Oct 22’ (96kg -> 74kg). Only ran occasionally but played sports every weekend + walking to class. Just started taking running seriously the past month (vo2 46.7 -> 51) and currently in base building phase for my first marathon next year. Current weekly run volume is around 40km’s and gradually increasing.
5 runs/week
- 3 easy runs (z2 ~138bpm)
- 1 tempo run (marathon target pace 5:40/km)
- 1 long run (run by feel)
If I’m just doing weights, and almost no cardio, will it improve at all?
It seems like the way apple watch measures this is not very reliable. My VOmax and cardiofitness differs a lot. I don’t have the saturation function though.
To the fit people on here: you think the data and stats are accurate?
I am not “fit” but I do work out regularly. My VO2 max has dropped significantly since I had an ablation for AFib, which is so wild to me bc after the initial recovery I have been working out for months again now and I thought doing really well. So technically just looking at the numbers mine was above average before the procedure when my heart was all over the place and I routinely had to stop due to shortness of breath, but now it’s low even though I maintain a nice elevated heart rate during exercise and bounce back well, no shortness of breath. All that to say I love my watch but agree the algorithm must not be the most reliable in this aspect.
Since you’re German, watch this video from Tomatolix. He ran everyday for a month and it improves his Cardiofitness by 5 points. (~10% increase)
I jumped from average to above average when I got old
😂
For me it was building intervals into my training, that and consistency.
Exercise Physiologist here. It can take 6 months to see meaningful changes but If you are running steady state for 40 minutes I would suggest mixing up 1 of those sessions for a short, higher intensity run.
Maybe only do 20-30 minutes but at a lot higher pace and alternate between the speeds for short durations (200-400m).
This is good advice. Here is how mine progressed when I made an effort to raise it with a mix of high and low intensity cardio (ie: normal long distance running on some days, and sprint intervals on others). As you can see, it can progress quite fast with dedication and discipline.
