You’ve been to the gym. You’ve seen people on cardio machines, whether it’s a treadmill, elliptical or exercise bike. There’s always that one person that you’ve remember seeing with bit of extra weight that over time, now looks incredible. So, it’s pretty easy to assume that if you up your cardio, you’ll loose weight and look great as well! Yet, even though you’ve now upped your cardio workouts – not only has the weight not fallen off, but you may have even gained weight! What gives here? Are there cardio myths that you’ve missed out on?
Well, there are a number of cardio myths about cardio that need to be cleared up. Make no mistake – cardio is an important part of a healthy fitness regime and lifestyle. But, here’s a few “secrets” that you need to keep in mind when you’re doing cardio that can help you achieve your fitness goals!
Myth #1 – For weight loss – concentrating on cardio over strength training
Focusing on an all cardio workout without a strength component to it may cause you to burn fewer calories overall. Strength training builds lean muscle mass – and adding muscle increases your metabolism, which helps to burn and decrease fat. The more muscle you build, the more calories you burn on a day-to-day basis. One way to add a strength component to your cardio workout is to add kettle bell exercises or using a TRX or weight lifting equipment, which can burn up to 20 calories per minute!!
Myth #2 – Do your cardio before hitting the weights is best
A hard cardio workout tan use up quite a bit of energy, making your strength workout less vigorous. And a less-than-aggressive strength workout won’t do you any good. So don’t combine them into one workout. Do cardio one day, then strength the next – breaking up your workouts will not only add variety to your workout, keeping it from getting boring, but will be more effective for your weight loss plan as well!
Myth #3 – Long, Slow Intensity cardio workouts are best
Sorry – dong a long workout to hit 500 calories burnt on that treadmill isn’t very effective. Yes, you burned calories. But, a slow, low intensity workout means you may burn 500 calories during that moment, but if you broke up your workout into working harder into slower bursts, your body will keep burning calories even after the workout is over! Use a heart rate monitor (aim to stay between 75 to 85 percent of your max heart rate) or the rate of perceived exertion scale of 1 to 10 (strive for an 8 or 9 on high-intensity intervals) to determine if you’re working hard enough.
Myth #4 – Workouts on an empty stomach forces your body to use fat
You can’t drive your car without gas – and you can’t workout without fuel. The large muscles your body uses during a workout require both carbs and fat. And, if you don’t have “fuel” in your bloodstream, your body doens’t turn to your fat stores during your workout for fuel – causing you to become dehydrated, possibly hypoglycemic, killing your ability to get in a fully effective workout. So, about 90 minutes prior to your workout, try something light and easy to digest, such as a small piece of fruit and half a cup of low-fat yogurt sprinkled with a couple of tablespoons of granola, along with a full glass of water.
Myth #5 – Always spit up your cardio and strength workouts
Yes, many times, it’s good to split up your cardio and strength workouts, as mentioned above. But there is also a benefit to fusing them together for occasional workouts. In one study, people who cycled for 20 minutes in the middle of a resistance workout saw a greater metabolic impact post-exercise than those who hopped on the bikes before or after lifting weights. So – try this – when doing strength training, don’t rest by sitting there – jump on a treadmill for 10-20 minutes for an “active rest” session.
And, if you are looking for the best exercise equipment in Phoenix for your strength and cardio workouts at home, visit one of Fitness 4 Home Superstore’s 3 Valley locations. With three convenient Phoenix area locations, we can help you find the best cardio & strength equipment, as well as fitness accessories, to meet your fitness goals.
