THERE are several methods by which cardiorespiratory training can be done. Let’s examine a few.

INTERVAL TRAINING

In interval training, you alternate between periods of hard high-intensity work and periods of easy, less intense work. However, the transition between both is done in a uniform way.

Note that the period you allot for each block of hard or easy workout should be based on your level of fitness. So, if you have started exercising recently and are at the lower level of the fitness spectrum, your intervals could, for example, be two minutes of easy work then one minute of hard work. Very soon you may want to adjust that ratio to one minute of easy work then one minute of hard work.

If you are on a treadmill, you can vary the intensity either by adjusting the speed or incline. In fact, most modern treadmills are already pre-programmed with interval training, among other programmes. So you could set a walking speed of three miles per hour (mph) for your easy block, and then a running speed of five miles per hour for the hard period. If you are running outside of a gym, you may choose to jog for the easier interval and then sprint for the hard interval.

For those who are at a higher level of fitness, whether intermediate or advanced, your interval speed will typically be higher or you should make the hard interval a bit longer than a person who is not as fit.

FARTLEK TRAINING

Like interval training, fartlek training involves switching between periods of low and high intensity, but switching between both is more ad hoc.

Due to its unstructured nature, this type of training is sometimes referred to as speed play training. Do not let the non-uniform nature of this training method fool you. It can be quite demanding on the body and is best avoided by beginners.

CONSTANT WORKLOAD, NO REST

The most familiar cardiorespiratory training method is where the workload is kept fairly constant for the duration of the exercise, with no resting period. The duration of this type of training is usually no fewer than 20 minutes, and depending on your fitness level and motivation, can go up to an hour or longer.

CROSS-TRAINING

Cross-training involves combining different modes of aerobic activity (cardio) within a chosen time period, for a cumulative and continuous effect in the direction of weight loss and improved fitness.

How exactly do you do this?

Different modalities can be combined over the course of a year, a week or even in a single day’s workout. So, for example, from April to July, you will centre your cardio around swimming, then from August to October, you make cycling the focus of your cardio routine. Then from November to March, you may take advantage of the cooler temperatures and switch to mostly running. Or, during a single workout, you may choose to do 20 minutes on an elliptical machine followed by 20 minutes on the treadmill, then 20 minutes on the cycle.

CIRCUIT TRAINING

Circuit training is another cardiorespiratory training method. A simple example of a circuit may be three minutes on a cycle followed by 20 repititions on a leg extension machine, then 20 reps on a bench press machine, and finally 20 pull-ups.

Each training method has its own advantages and disadvantages. For example, continuous training, though effective, can easily become boring, whereas interval training eliminates the monotony. Fartlek training has the potential for injury because of its ad hoc nature.

Choose the method that works best for you, based on your fitness level; be diligent about its execution and the benefits to be had include improved fitness, more efficient cardiorespiratory function and quite likely weight loss.

Marlon Ebanks is a personal fitness instructor who has been certified by the Aerobics and Fitness Association of America since 2009.