How To Train Aerobic Capacity

How to Train Aerobic & Anaerobic Capacity

Alright, the fitness series is getting long. It’s okay, 1 more day.

Yesterday we learned that to improve anaerobic capacity, do 4-8 rounds of short sprints at max effort. The best is to do 1 minute on and 1 minute off.

Now, aerobic capacity is longer than that. it’s 10-15 minutes but still at a very high intensity. At this rate, you need to use oxygen to create energy. And you’re fast enough to increase heart rate. Unlike the typical ‘zone 2’ which is too light.

The simplest example is running a mile as fast as you can. It takes you 5-10 minutes, and you finish kinda exhausted.

But here’s the best part. A 1-mile run, which takes less than 10 minutes, done once a week, is enough to get these aerobic gains.

Hubermanner, would you trade 10 minutes of your time for health benefits across the lifespan?

Of course, you will.

Aerobic capacity training enhances oxygen transportation, capillarization, and mitochondria utilization. Basically, you live better for longer and you can climb the stairs without gasping for air at the end.

This is one of those things, that regardless of your goal, you should try to do. Even with a busy schedule. This exercise is so accessible

Just find a place near your house to run. Or if you have a bike, treadmill, or pool, use that. Set a 10-minute timer and go give everything you got.

So , for your health, do 10 minutes of all-out endurance work once a week. Maybe even this week? 😉 Go for it.