Expert: Ken Alan - 10/16/2006

Question
Yes...instant fitness! :)  Sorry, when Iw rote my question I hjusta ssumed you knew me... this is why "we" never assume...
I am 33 (almost 34) have quite a bit of muscle all ready but am not a "runner".  My past workouts (meaning over the years) have mainly been free weight focused.  Lately (the last few weeks) I have been doing cardio on a treadmill on an incline 2-3% for 30 minutes interval training.  Last weekend I ran 3km in 20 minutes outside...first time!  I hope this gives a little more info for you to help me! :) thanks a bunch!
L
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Followup To

Question -
Hi!
I am scheduled to do my physical test for applying to my local police service.  My cardio is holding me back though. I have the strength to complete the "weight" bearing portions of the test but the cardiovascular part is lacking.(obsactle course and shuttle run).  I wanted to ask, how much improvement can I see in 9 days if I am doing cardio workouts daily for 30-  60 minutes?

Thanks!
L

Answer -
It would have been a lot better if you had asked this question 9 weeks ago!  You need instant fitness, huh? :)

The amount of improvement you will get depends on several factors.  
- how effectively you train in those 30-60 minutes of cardio each day.
- your current fitness level.
- your age.
- your recent exercise history.

There's no way to estimate how much improvement you'll see, because I don't know anything about you or have ever seen you workout in addition to the above factors.  If you train intensely, you'll be improving your cardiovascular capacity.  Whether it will be enough to be "noticeable" to you, you'll find out in 9 days.

Good luck.  Hope this helps.

Answer
In 8 days you'll find out.  Still need a lot more info.

What is the interval program?  How fast are you running?  How long are the intervals?  What intensity are the intervals?  Do you continue to run at the same speed when the interval changes?  Is the interval increased incline or faster speed or both?  How do you feel during the workout?  Could you run faster or be a steeper incline during the hard intervals?  How do you feel when you finish?