Originally Posted by TLC
Probably more aerobic than anything at this point. I figure if I can increse the size of my gas tank, I'll be better suited to hanging in the gym once I get started there.
In that case, high intensity interval training is going to ramp your VO2 Max faster than anything. Basically, it's all about getting your heart rate to 90% and above multiple times in a very short bout. For example, I'll use the exercise bike:
0:30 100% effort
0:30 50% effort
- repeat 8-12 times
That's your cardio. It sounds easy, but it's extremely brutal. Typically, after a session like this, I'll have reached a max HR of 190 (which is my calculated MHR) and a constant HR of 175 (not including warmup & cooldown). Do this 2 or 3 times a week and have a regular interval or steady-state in there somewhere as well. Tests have shown combining HIIT with traditional cardio works better than doing just HIIT alone.
For articles on HIIT, here you go: