Common Myths About Cardio Workout

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ow many of you have been guilty of skipping out on Cardio because you were worried about ‘killing’ your gains? Maybe you’ve avoided using the treadmill for fear of losing muscle mass, or you convinced yourself that only lifting weights was enough?

On the other hand, how many of you have found yourself staring at your watch during long Cardio sessions simply because someone told you that’s how you ‘burn fat’? You’ve had those moments where you’re sweating profusely, completely bored out of your mind, asking yourself if this is really the best way to get to your goals. Everybody has experienced this. These myths impact our training, our feelings towards Cardio, and in some cases, our enjoyment level of our workouts. The truth is that cardio isn’t an enemy, a punishment, or a waste of time. Cardio is an essential piece of equipment/tools, and if used correctly, will enhance the effectiveness and enjoyment factor of your fitness journey."

Also Read: Fasted Cardio or Fed Cardio – Which Burns Fat More?

What Exactly Is a Cardio Workout?

Aerobic exercise (or Cardio) is, as its name implies, a physical activity requiring oxygen. The primary focus here is to improve your cardiovascular fitness. Cardio is where you will derive the greatest cardiovascular benefits, including improved heart function, improved lung function, increased stamina, and improved muscle performance.

Examples of Cardio include: Jogging, cycling, rowing, dancing, and HIIT (High intensity interval training).

Also Read: The Best Home Cardio Workouts For Fat Loss

Why Cardio Matters?

When doing Cardio, you do not solely benefit from burning calories, but also the improvement of overall heart health/reduction in risk for heart disease/improved ability to circulate blood through your body. In addition, cardio builds endurance and allows you to build your ability to do all of your activities. Cardio will also help you feel better when you have more endorphins released, which will help you reduce your stress or anxiety.

Also Read: Stair Workouts – Combine Cardio & Strength Training

Common Myths About Cardio — Busted

Myth 1: “Cardio kills your muscle gains.”

This is probably among the most commonly held fears. Cardio "burning up" your muscles is the perception. Balance is what determines the outcome of losing or building muscle. Too much excessive cardio, and lack of proper nutrition and diet, will prevent muscle development, but in moderate amounts support recovery of muscle by the increase of blood flow and endurance. Proper protein intake paired with Cardio will keep muscles intact from muscle breakdown.

Also Read: Benefits of Incline Walking For Cardio Fitness

Myth 2: “Only running counts as Cardio.”

Most people think that running is all that's involved in Cardio. If running isn't enjoyable for you or you're not interested, you probably won't do it or dislike your entire Cardio routine. But, guess what? The reality is that anything that increases your heart rate is considered to be Cardio. For example, dancing, cycling, swimming, jumping rope, rowing, and even playing badminton quickly would all be categorized as cardio activities! Therefore, it's best to choose the type of Cardio that you enjoy most; as long as you're performing Cardio consistently, it will help you to achieve your health and fitness goals, more so than the perfect workout!

Also Read: Cardio Exercise Vs Strength Training – Which Should You Do First?

Myth 3: “You need hours of Cardio to see results.”

This misconception entraps individuals into performing long, tedious treadmill exercises. In contrast, there is an effective method called High-Intensity Interval Training (HIIT). Unlike the lengthy duration of time needed for traditional workouts which may take many hours, a HIIT workout can produce tremendous results in less than half that time (15–20 minutes). This is accomplished through short, intense bursts of activity followed by rest periods that allow the body to burn fat and build endurance. HIIT workouts use up to 70% less time than running on the treadmill for several hours.

Attempt a 20-minute HIIT Routine this week and evaluate how much more energized you feel compared to running on the treadmill for 60 minutes.

Also Read: Low-Impact Cardio & Strength Training For Seniors

Myth 4: “Cardio is only for weight loss.”

This myth reduces Cardio to simply being a "fat-burning" approach, rather than looking at the entire package of benefits Cardio provides. Cardio is really about your overall health. Cardio strengthens your heart, lungs & builds up your body by providing you with energy through Oxygen consumption. Losing weight is only one potential outcome from doing Cardio...there are many other great positive health benefits from doing Cardio.

Also Read: The Supplements To Pair With HIIT Workouts

Myth 5: “Cardio is punishment.”

Doing Cardio tends to be synonymous with trudging through an uncomfortable exercise routine to shed pounds. However, Cardio can be exhilarating as well as provide a great social opportunity. Cardio through dance classes, group cycling and outdoor hiking will help you see Cardio as fun instead of a chore. Instead of doing a boring 30-60 minutes of Cardio today, find a new and exciting way to incorporate some activity into your day. For example, consider signing up for a Zumba class or attending a local sporting event.

Also Read: The Hidden Reasons Cardio Isn’t Working

How to Use Cardio the Right Way?

Make Cardio Work for You without Getting Caught Up in Myths About it

Here are five ways to Make Cardio Work for You:

• Mix It Up – Try different combinations of steady state Cardio & HIIT training.

• Pair It Up – Cardio & Strength training should go hand in hand.

• Fuel Your Body Smart – Protein & water are two very important elements.

• Pay Attention to Your Body – Don't allow yourself to get burned out by Cardio. When you identify the myth, you will find that you can feel empowered by the process of working out with Cardio rather than intimidated by it.

Also Read: Common Workout Mistakes To Avoid

In Conclusion

There is nothing wrong with Cardio as long as you do not believe the myths about it. Cardio is a valuable resource for your health, energy, and resilience. As you stop believing the myths of Cardio, you will also start enjoying the way you move, and it will turn into a lifestyle rather than a workout. Again, train smarter with the support of science, not the myths. And one last thing: Cardio is about gaining. Whether it be stronger/healthier body or just gaining more confidence/stamina.

At AS-IT-IS Nutrition, we support the idea that fitness is based on science and not fear. Misinformation is the true enemy of fitness…

Use a science-based approach when it comes to nutrition to help you succeed during every step of your journey…

Also Read: Animal Flow Workouts – A New Way of Getting Fit

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