The Secret to a Better Cardio Workout

To reap the anti-aging benefits of exercise, sometimes you need to go slow - and then fast. Here's how to put cardio interval training to work for you.

Walking, dancing, swimming, and sports like pickleball are all awesome ways to get your heart rate up. Pero hay un estilo de cardio que puede brindarle aún más beneficios: el entrenamiento por intervalos. It’s when you alternate intervals of higher intensity movement with periods of active recovery.

“Studies suggest that interval training can have a major anti-aging effect,” says SilverSneakers fitness expert Larysa DiDio. “And that goes all way down to your cells.”  

Basically, chromosomes in your DNA have protective endcaps called telomeres. "Think of them like the plastic ends of shoelaces that keep the laces from fraying," DiDio explains. "Telomeres do the same thing, and that helps guard against age-related damage in your chromosomes. Cardio interval training has been shown to help telomeres stay strong."

For today’s Make Your Move Challenge activity, DiDio leads you through a quick, do-anywhere sequence that will give you an example of cardio interval moves to try.

How to Use Cardio Intervals

Your goal with any cardio (aka aerobic) workout is to build a base level of fitness. This type of exercise gets your heart rate up and burns calories. The payoff: you'll have more energy for daily life, and help yourself reach or maintain a healthy weight. In the long run, you'll help lower your risk for heart disease and other chronic conditions.

In this follow-along demonstration, DiDio is going to show you a number of different ways to "give it all you've got for 10 seconds. Then you're going to recover nice and easy for 10 seconds. Rinse and repeat."

During the 10-second "go" periods, she recommends gauging your effort on a scale of 1 to 10. "You want to be at a 7 or 8 with good energy, good form, no pain."

Press play to follow along with Larysa. For the most health benefits, aim to do 10 to 20 minutes of cardio intervals five times each week. Don’t forget to do a short warmup before you begin your intervals, and finish with an easy cooldown.

As you get comfortable with intervals, you can switch up the length of each interval - try 15 to 30 second intervals, for example. You can even do a circuit of intervals:

• 10 seconds on, 10 seconds recovery
• 12 sends on, 12 seconds recovery
• 15 seconds on, 15 seconds recovery
• 12 seconds on, 12 seconds recovery
• 10 seconds on, 10 seconds recovery
• Repeat the cycle for 5 to 10 minutes

Como siempre, la clave es la seguridad. The exercises here may be different or more advanced than those you’ll experience in a SilverSneakers class. Si tiene alguna afección crónica, alguna lesión o problemas de equilibrio, consulte a su médico sobre cómo puede ejercitarse de manera segura.

¿Listo para más cardio? Tres clases de SilverSneakers que puede probar

Muchas clases de SilverSneakers incluyen segmentos de cardio, pero hay algunas dedicadas a desarrollar la fuerza cardiovascular. En su centro de fitness SilverSneakers participante, puede ingresar a una clase deSilverSneakers Circuit, que alterna entre ejercicios cardiovasculares de bajo impacto y ejercicios de fuerza de la parte superior del cuerpo.Las clases de baile de Zumba Dorada son otra manera divertida de subir su frecuencia cardíaca. (Vea el horario del gimnasio para conocer la hora exacta de la clase).  

O inscríbase en la Combinación de cardio de SilverSneakersEN VIVO-una clase de bajo impacto de 45 minutos que incluye opciones de intensidad progresiva. Vea la programación más reciente y RSVP las clases aquí. Independientemente de la clase que pruebe, realizará un gran ejercicio.  

Just getting started with the Make Your Move Challenge? Find this week’s featured 10-Minute Cardio + Endurance Workout here. And keep up with the Challenge here.

Verifique su elegibilidad para SilverSneakers al instante 

Los miembros de SilverSneakers pueden visitar miles de gimnasios y centros de fitness en todo el país, además de asistir a las clases SilverSneakers en línea EN VIVO, diseñadas para adultos mayores de todos los niveles. Si tiene un plan Medicare, puede que incluya SilverSneakers, sin costo adicional para usted. Check your eligibility instantly here. 

¿No es elegible para SilverSneakers? Todavía puede obtener más de 200 videos gratuitos On-Demand de SilverSneakers ​​​​​​​y mantenerse en contacto con nosotros creando una cuenta en línea.