We all know that cardio is good for us, but let's be real, sometimes it feels like a chore. 🥵 And if you're trying to lose fat, you might be wondering if all that sweat is even worth it. Well, good news! Cardio can totally help, but there are a few common mistakes that could be sabotaging your progress. Let's take a closer look:
1. PRIORITIZING CARDIO OVER DIET
Yeah, cardio has seriously awesome perks like a healthier heart and quicker recovery between sets, but it's not going to magically melt away fat if your diet isn't on point.
Remember the golden rule: fat loss depends on burning more calories than you consume.
To put it into perspective: a person weighing 170lb (77kg) takes roughly 3 hours of brisk walking to burn off that juicy 1000-calorie burger, but consuming it took mere minutes. 🤷🏻♂️
2. POOR CARDIO TIMING
Hitting the treadmill right before lifting weights? Bad idea! 🤦🏼This can seriously mess with your strength gains because of something called the "interference effect", a conflict between the body's aerobic and muscle-building pathways.
Basically, your body gets confused about whether it should be building muscle or focusing on endurance.
Research indicates that placing cardio immediately before weight training resulted in significantly worse improvements in one rep max strength, potentially compromising strength training for 6-8 hours following endurance training.
To maximize both cardiovascular fitness and strength gains, lift those weights first, then get your cardio on, or even consider separating them by 24 hours.
3. THE HIIT HYPE TRAIN
High-intensity interval training (HIIT) is super popular, and for good reason. It's efficient and burns a ton of calories. But that whole "afterburn effect 🔥" where you keep burning calories after your workout? Yeah, it's not as magical as it sounds.
Research shows that even after a crazy-intense 80-minute HIIT session, you only burn an extra 80 calories afterward. So, don't be afraid to mix it up with some good old-fashioned steady-state cardio like brisk walking, light jogging, cycling or hiking (LISS). It's easier on the body and still torches calories.
4. OVERDOING IT
More cardio doesn't always equal better results, especially if you're trying to build muscle. Studies have shown that too much cardio can actually hinder muscle growth, especially in your legs. 🦵🏾
Find a balance that works for you. Maybe try 1-2 HIIT sessions a week (15-30 minutes each) and some LISS on other days. Just listen to your body!
5. FASTED CARDIO FIXATION
You might have heard that exercising on an empty stomach burns more fat. While that might be true during your workout, it doesn't necessarily mean you'll lose more fat overall.
Interestingly, studies indicate that burning more fat during a cardio session can actually lead to burning less fat over the following 24 hours. That results in fasted cardio and fed cardio being pretty much equal when it comes to long-term fat loss. So, just do what feels best for you. 💪🏼
BOTTOM LINE
Cardio is awesome for your health, but make sure you're doing it right! By avoiding these common mistakes, you can make sure your cardio is actually helping you reach your goals.