Many of us have been nroight up believeing that you have to do Cardio in order to loose weight. Since becomong a personal trainer I have changed my views on this and yes Cardio us important but what is also important is how you incorporate it into your workout regiment. Here are some cardio myths that are actually making you fat.
For Weight Loss, Focus on Cardio Over Strength Training
All cardio and no strength isn't just boring, it may cause you to burn fewer calories overall. Strength training builds lean muscle mass, which both increases your metabolism and decreases fat. The more muscle you build, the more calories you burn on a day-to-day basis.
Do Cardio First, Then Hit the Weights
Should you start with cardio or strength training? If you’re hitting the treadmill for an intense cardio session and then plan to hit the weights afterward, you’ll have little left in your tank to make your resistance training count, when it comes to doing a full, high-intensity cardio session and an entire resistance training workout, perform each on separate days, so you can give both your all and burn more calories in the process.
You Should Burn At Least 500 Calories During Your Cardio Sessions
Running away on the treadmill to hit some magic number is a waste of time and energy since machines can only roughly estimate your metabolic rate. Ignore the red digits on the console and focus on intensity instead. If you work harder in shorter bursts, you’ll burn more calories even after your 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.
Stay in the "Fat-Burning Zone" If You're Trying to Lose Weight
Your body does burn fat as fuel during lower-intensity workouts (a.k.a. the "fat-burning zone" of about 65 percent of your max)—however that's not necessarily what you need to focus on for weight loss. What counts the most is your overall calorie expenditure, not the fuel source. The higher the intensity of your workout, the more total calories you will burn, that burn lasts up to 24 hours after your last rep or step, and studies show you’ll see weight loss much faster.
Cardio On an Empty Stomach Burns More Fat
You can't drive a car without gas, so why expect something different from your body? The trouble with this theory is that the large muscles that power you through your cardio exercise rely heavily on a combination of carbs and fats for energy. When you run or bike on an empty stomach, your body will turn to the carb and fat fragments in your bloodstream and muscle stores, not to the fat in your fat cells to energize your workout. As you may become hyperglycemic and low on hydration, which can cause you to cut back on the intensity or stop before you've put in the 30 minutes research has shown is necessary for your body to burn fat.
Skip the pre-gym fast and show up ready by fueling up about 90 minutes before your workout. Check out one of my earlier post about what you should eat before your workout.
I'd love to hear how you incorporate Cardio into your workouts, leave a comment below.