What exactly is cardio training? This activity can be considered any movement that forces the heart to work harder and increases the blood and oxygen supply to the muscles. From the point of view of the nature of the movement, we know either long-lasting low-intensity aerobic activity and balanced pulse, or short-term movement with high, variable intensity. Although cardio strengthens body’s defenses, stimulates performance and effectively reduces stress, there is chaos around him in matters of character formation.
Every fitness trainer says something different about how long, with what intensity and in what condition we should perform it. That’s why we’ve collected those for you the most common mistakeswhich can hold you back.
Myth no. 1: Endless cardio as a recipe for slimness
Fat pads are lost during cardio, but after a certain time not only fat is broken down, but also muscles. Therefore, it is crucial that you do strength training in addition to cardio. Exercise with dumbbells increases the volume of muscle mass, which accelerates metabolism and burns fat even when you are not training. Try strength training – a system based on exercises with free weights, at
Myth no. 2: An hour is the minimum, otherwise it makes no sense
Every movement has a positive effect on the body. It’s true that you burn more calories during longer cardio, but what happens to your body after training is also important. That’s why it’s worth emphasizing intensity. It can be an ideal choice high intensity interval training (HIIT)in which a high-intensity phase alternates with a rest phase. You can do interval training in 15 to 20 minutes, and its effect can last in the body for 24 to 36 hours after exercise.
Do not exercise on an empty stomach. Treat yourself to something light an hour before exercise.
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Myth no. 3: It burns faster with an empty stomach
In order to burn fat during training, your body needs energy, which it receives in the form of food. If you don’t eat before training, you will tire faster and burn less fat. On the contrary, muscle wasting and nausea due to a drop in blood sugar are almost guaranteed. Therefore, one hour before your morning workout, treat yourself to a light meal that will give you energy, such as oatmeal or a protein shake with fruit.
Myth no. 4: The cursed fat burning zone
The statement that you need to reach your maximum heart rate (60-75%) to burn the most calories is only partially true. Fat actually acts as fuel throughout the movement, so if you train short but more intensely, you’ll burn more calories. The best strategy is alternating low and high intensity. Include interval training twice a week and let the body regenerate in the meantime. Don’t forget stretching, yoga or pilates.
Myth no. 5: Running and cycling will replace the gym
Neither running nor cycling will build your muscles. To maintain performance and avoid injury, you must do lunges and squats regularly. These exercises strengthen precisely those muscle groups that are crucial for running and cycling. Divide your training sessions: on one day, do cardio and on another day, do strength training. Don’t forget about rest days either.
Alternate cardio machines in the gym.
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Myth no. 6: Diet is not important if you move enough
Proper nutrition is essential when losing weight. According to research, a person with an average weight who ignores the composition of the dietlose only about two kilograms of fat in eight months of regular cardio. This is pitifully little compared to the effort expended. Therefore, watching the diet is definitely worth it.
Myth no. 7: Exercise on only one machine
If you alternate the forms of training, the exercise will not become boring and your body will not get used to one stereotyped type of movement. The bike and the stepper should, of course, be in the first place, but the program is fine diversify with running, elliptical trainer or a rowing machine, which is also a great choice for your body.
