Today, We’re talking about 7 Cardio Mistakes That Stall Weight Loss. Cardio mistakes should avoid, when it comes to cardio, there are a lot of theories out there. And while there are a lot of mistakes that can be made when it comes to doing cardio…
There are 7 big mistakes I see over and over again. So let’s dive right in…
Cardio Mistake #1
People NOT Switching up the Intensity.
They hop on a bike or treadmill and keep everything the same. Same elevation, same speed, same everything. And they do this day after day…
What this does is IT conditions the heart and lungs for one type of activity. Which means it can adapt too.
And once your body adapts to the same intensity day in and day out.. It’s difficult to lose weight, that’s because eventually, the cardio becomes easy. Which means it takes less effort.
Ideally, you want to mix it up and have days where your intensity is high with other days being low. That way it’s always kept off guard.
Cardio Mistake #2…
Doing the Same Cardio Over and Over Again.
Now, I know this sounds a lot like #1 but it’s very different. Mistake #1 is all about intensity. Mistake #2 is about mechanics.
For example, if you’re the kind of person that goes to the gym every day and jumps on the elliptical for 30 minutes…
But you can’t seem to lose weight… There’s a reason. Just like when your body adapts to the same level of intensity…
It also adapts to the same movement pattern. So when you exercise in only one plane of motion, like on an elliptical… Your body becomes very efficient in that movement pattern.
And as it does… It uses less calories and burns less fat. Plus, you can set yourself up for injury because the same muscles are being worked day after day while other muscles begin to weaken.
This leads to muscle imbalances and the potential for injury. Try switching it up, one day do the elliptical, then the bike, maybe the rowing machine the following day.
Cardio Mistake #3…
Aiming for a Target Heart Rate.
Now I know a lot of people use heart rate monitors and apps. But the truth is, these are rarely helpful. Sure they give you a rough idea of where you’re at…
But there are other factors at play when it comes to your heart rate. For example, stress, caffeine intake, and even a lack of sleep the night before can all temporarily elevate your heart rate.
When this happens, it doesn’t take near as much effort to get your heart rate into the target zone. Which means you’re not working too hard.
Cardio Mistake #4
Combining Cardio with Resistance Training.
Have you ever seen someone in the gym knock out a set of dumbbell presses and then jump up and immediately jump rope or jog in place?
Sounds reasonable right? I mean, who doesn’t like the idea of getting through their workout faster? The problem is that it takes your body and pulls it in two different directions.
Plus, it takes a lot of oxygen and puts your body into an energy deficit which can tax your nervous system and mess up your metabolism.
Bottom line… Keep your cardio and your resistance training separate.
Cardio Mistake #5…
Doing Your Cardio in a Non-Fasted State.
It’s always best to do cardio on an empty stomach. When your stomach is empty your sympathetic nervous system kicks into gear.
This means you have a lot more of the fat-burning hormones and chemicals in your body available.In other words, your body gets the message to start burning stored energy. And this process is only possible if there is no insulin present.
Cardio Mistake #6…
Doing Cardio Before Your Resistance Training.
When you do cardio before strength training you end up weaker. Remember, a huge driver of metabolism is muscle tissue. So cardio isn’t the best thing for our metabolism.
Weight training is a much better metabolism booster. So when we sacrifice our workouts because of cardio, we’re doing ourselves a disservice.
Cardio Mistake #7…
You see, people are actually overdoing it when it comes to cardio. You have to let yourself recover. Doing too much cardio can also alter your body’s ability to burn fat.
That’s right… You see, the more efficient you become in doing cardio the less fat you actually burn. Too much cardio can cause your body to adapt. So instead of cardio being a catalyst to fat loss…
It now becomes your new baseline. You can still do cardio 3-5 times each week but try to incorporate intervals where you're ramping up and down with different movements…
Instead of just pounding out cardio seven days a week and hitting the elliptical for 15 to 20 minutes. So anyways hope you’re not making these mistakes…
But if you are you NOW know better. As always, if you have any questions you feel weren’t answered in this video, please drop us a comment and we’ll get right back to you.
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