Cardio Interval Sets

For decades, the fitness pendulum swung heavily toward cardio. Running, jogging, cycling and aerobics classes dominated the exercise world, and the message was simple: get your heart rate up and keep moving.

Today, the pendulum has swung in the other direction, and for good reason. We now understand that strength training is absolutely critical for our health, longevity, muscle mass, bone density, metabolism and independence as we age. But that doesn’t mean we should neglect our cardio conditioning.

Remember, heart disease remains the leading cause of death for both men and women. A strong, healthy heart is essential for longevity, quality of life and our ability to “age young.” Regular cardiovascular exercise helps strengthen the heart, regulate blood pressure, cholesterol and blood sugar, manage stress and depression, support brain health and reduce the risk of unwanted weight gain and obesity.

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One question I hear all the time is:

What’s better? Long, Slow Zone 2 Cardio or High-intensity Interval Training?

My answer? Both!

There is tremendous value in lower intensity, sustained cardio. One day each week, go for a long walk, hike, bike ride, swim or jog. Then, on another day, challenge your cardiovascular system with a shorter, higher intensity, interval workout.

I also encourage you to incorporate agility and fast-twitch movements into your training. As we get older, we tend to lose fast-twitch muscle fibers at a faster rate than slow-twitch fibers. In other words, if you don’t use your ability to move quickly, you gradually lose it. Maintaining quickness can be incredibly valuable for everyday life such as catching yourself when you trip, changing direction on the pickleball court or simply reacting quickly to your environment.

Try a Tabata Style Workout

One of my favorite ways to accomplish this is with a Tabata-style workout: 20 seconds hard, 10 seconds recovery, repeated eight times for a four-minute set.

Try pairing a traditional linear cardio movement with a lateral or agility-focused movement. For example:

Set #1:

Speed skaters + jump rope

Alternate between the two movements for four minutes (20sec hard, 10sec rest x8)

Set #2:

Lateral shuffles + forward/backward running

Alternate between the two movements for four minutes (20sec hard, 10sec rest x8)

Set #3:

Square agility drill (forward run, lateral shuffle, backward run, lateral shuffle) + jumping jacks

Alternate between the two movements for four minutes (20sec hard, 10sec rest x8)

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The goal isn’t to destroy yourself. It’s to challenge your heart, lungs, coordination, speed and power.

Strength keeps us strong. Cardio keeps our heart strong. Agility keeps us capable.

Don’t choose just one. A truly well-rounded fitness program gives you all three and helps you stay ready for whatever life throws your way.

Yours in health & fitness,
Sherri McMillan

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Pickelball Warmups

Pickleball Warmups

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