Perform circuits that engage various muscle groups to keep your heart rate elevated. The fun part about fartleks (aside from their wacky name) is that you can vary them-perhaps running hard for 30 seconds, or to a tree you spot down the road-for one interval, with a minute of walking in between, and then pushing for 45 seconds during the next interval, with two minutes of walking or jogging in between. Challenging yourself more during exercise allows your heart rate to rise without breaking your energy bank. The Swedish (and common fitness) term for speed play is Fartlek, which means shifting your speed and intensity at slightly random intervals during your run. You can also head for the hills, as a brisk hike can elevate your heart rate even more. Push your pace for one minute, and then dial it back to a more leisurely walk for the next minute. If that’s too fast for you, practice boosting your speed with intervals. The average 155-lb person walking at a brisk pace of 3.5 miles per hour for 30 minutes can burn roughly 150 calories. Instead of taking a leisurely stroll, do as celebrity trainer and Fitbit ambassador Harley Pasternak suggests, and walk with purpose. Here’s how to slot intervals into five everyday workouts, so you can elevate your heart rate-and your fitness level. Research shows higher-intensity exercise via intervals (when you push yourself during a workout for short bursts of time) can give your numbers the biggest boost. So how do you boost your VO2 Max or Cardio Fitness Score-and essentially, increase your aerobic capacity? Losing weight can help make your number go up, but one of the best ways to increase your cardiorespiratory endurance is with exercise. In plain speak: that means becoming a healthier, fitter you. Even if you don’t have the latest tracker, you can still increase your VO2 Max, by improving how efficiently your body processes and uses oxygen. You might have heard of VO2 Max-a number that helps show your fitness level-and Fitbit’s new feature: Cardio Fitness Level, which is based on your Cardio Fitness Score: an estimate of your VO2 Max and currently available with Fitbit Blaze and Fitbit Charge 2.
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