how do you build cardio?

[Cmak92]

Im trying to build my lung capacity and build cardio please help

[plpong893]

do a lot of it

[Cmak92]

how do i do it?

[The_Grinder]

:hmmm: run & stuff

[wnabeabeast]

Hearth rate is the important part. Try to go up as much as 80-85% of your max hearth rate and try to keep it there as long as you can.
Just make sure you don't go past that for too long,than you'll be in your catabolic zone which is not good. Catabolic means you started to burn muscle for energy not fat.
Your max hearth rate is.
220-your age= your mhr. I don't know what kind of shape you are in but you can start with 65% of your mhr and go up as you get in better shape.
Hope this help.

[Cmak92]

im 14 so that means it will be 206,thanks

[meat12]

The more you do the better your capacity will be. If your 14 you should have no problems building capacity quickly

[rude]

Just start slow and each week add an extra minute or two and so on. When I first started doing cardio I would be dying from running one mile lol, now I usually try to get at the least 3 miles per cardio session.

[Cmak92]

I dont think i can run a mile yet

[wnabeabeast]

It's been almost a week since you made this post.
What have you been doing since? :hmmm:
At age 14 it'll take you about two weeks of training to be able to run a mile.

[Mr incredible]

Originally Posted by Cmak92

im 14 so that means it will be 206,thanks

Hold on dude, a general increase in output is the way to go but in terms of how to do it. The best way is to do interval training.

Lets say your doing a 20 minute run, what you do is start off slow for like 5 mins (at what ever your doing, say running etc) then do quick short bursts of say two minutes at a higher pace, then bring your speen back down to slow for 5 mins, then back up even higher than the first burst for 3 mins then back down to slow-medium pace for 5 mins then finish.


This way you increase your lung capacity and cardio ability the quickest, its also the best training for team sports where you have to be able to change pace and cope with it.

Good luck bro

[Cmak92]

thanks again for the help everybody