Improving cardiovascular health isn’t just about pounding the pavement or hopping on a bike for 30 minutes. For clients looking to lower blood pressure (BP) and boost VO₂max, combining multiple forms of cardio is one of the most efficient and sustainable strategies.

Let’s break down the science and give you a practical roadmap to get the most from your cardio training.

Why Cardiovascular Health Matters

• VO₂max refers to the maximum amount of oxygen your body can use during exercise. It’s a direct marker of aerobic fitness.

• High blood pressure (hypertension) is one of the most common and dangerous cardiovascular risk factors.

Research shows that regular aerobic training improves endothelial function, reduces arterial stiffness, and increases stroke volume—all of which support lower BP and higher VO₂max [1,2].

Cardio Types and Their Benefits

1. Low-Intensity Steady-State (LISS)

• Example: Brisk walking, incline treadmill, light cycling.

• Benefits: Enhances fat metabolism, improves capillary density, supports recovery.

• Impact on BP: Regular LISS has been shown to reduce resting BP by 5–10 mmHg in hypertensive individuals [3].

2. Moderate-Intensity Continuous Training (MICT)

• Example: Jogging, swimming, rowing at a consistent pace for 30–60 minutes.

• Benefits: Improves stroke volume and cardiac efficiency.

• Impact on VO₂max: Moderate improvements over time, especially in less-trained individuals [4].

3. High-Intensity Interval Training (HIIT)

• Example: 30s all-out sprints with 1–2 min rest, repeated 4–8x.

• Benefits: Maximizes VO₂max increases by challenging cardiac output and mitochondrial function.

• Impact on BP: Shown to reduce both systolic and diastolic BP significantly—sometimes more than LISS or MICT [5].

The Best Way to Combine Them

Weekly Plan Example:

This combination uses:

• HIIT to maximize VO₂max

• MICT to improve cardiac output

• LISS to lower BP and aid recovery

Tips for Success

• Monitor HR Zones: Use a heart rate monitor to ensure you’re training at the right intensities.

• Progress Slowly: Increase duration or intensity gradually to avoid overtraining.

• Pair with Resistance Training: For blood pressure and overall health, don’t ditch the weights.

• Track Resting HR and BP: Over time, improvements in both are signs your program is working.

What the Research Says

• A 2020 meta-analysis found that HIIT produced greater improvements in VO₂max compared to MICT, particularly in younger and moderately trained individuals [6].

• LISS and MICT have more consistent data showing reductions in resting BP, especially in older or hypertensive individuals [3,4].

• The combination of intensities leads to synergistic benefits, especially when training is structured to avoid excessive fatigue and overuse.

Bottom Line

Combining cardio styles is smarter than sticking to just one. By rotating between HIIT, MICT, and LISS, you’ll improve your VO₂max, lower your blood pressure, and build a cardiovascular system that supports performance, recovery, and longevity.

If you’re on TRT or managing cardiovascular risk, this approach is even more critical. Don’t just do cardio—train with purpose.

References

1. Weston, K.S., et al. (2014). Effects of High-Intensity Interval Training vs. Moderate-Intensity Continuous Training on Blood Pressure. Hypertension, 64(4), 684–692.

2. Montero, D., et al. (2015). The impact of aerobic exercise on arterial stiffness. Journal of the American Heart Association, 4(12).

3. Cornelissen, V.A., & Fagard, R.H. (2005). Effects of endurance training on blood pressure in healthy adults. Hypertension, 46(4), 667–675.

4. Ross, R., et al. (2019). Effects of moderate vs vigorous intensity aerobic training on VO₂max. JAMA Internal Medicine, 179(10), 1335–1343.

5. Ciolac, E.G. (2012). High-intensity interval training and hypertension. Sports Medicine, 42(6), 587–605.

6. Ramos, J.S., et al. (2020). The efficacy of high-intensity interval training in improving VO₂max in healthy individuals: A systematic review and meta-analysis. Sports Medicine, 50(4), 683–703.