Cardio myths busted! - Health & Fitness Advisory

When you think about cardio exercise you probably think about losing weight, getting the heart pumping and really getting healthy. Putting some energy and effort into your workout can really pay off, and whether you enjoy weight training or Pilates, including some cardio in your training is essential. But over the years many pieces of sound advice have been distorted and turned into myths or half-truths about cardio.

Just like when you hear snippets of a story, you?re really not getting the full picture when you hear bits of advice about fitness that have no real basis in research and no wider context in health, training and wellness. However, these so-called fitness tips are repeated ad infinitum and continue to do the rounds in gyms and exercise classes as absolute truths. Have you believed or uttered any yourself? It?s time to bust a few cardio myths!

Steady cardio better than short intense bursts

The idea here is that if you keep at the same cardio level and that is manageable then you can sustain your cardio workout. This means you can exercise at a cardio level for longer and burn off more calories. However, research suggests that short bursts of intense exercise for less time may be just as effective if not more so. By adding intensity you?re pushing your body to work harder to repair after your session and this after-burn has a big impact.

You can only burn fat in a high intensity zone

While HIIT (high intensity interval training) is all the rage for aerobic and anaerobic exercise, that doesn?t mean it is the only fat burning level. You can burn fat at 65% of your maximum heart rate so don?t think pushing yourself to the max is the only way to achieve results too.

Not eating improves cardio results

If you?re only doing some light cardio then your body is going to be less likely to be crying out to be fuelled. However, add in some intensity and you need a good source of glucose from fat cells. Eat protein and carbs an hour or two before a cardio burn and your system won?t try and take energy from the muscles but from these fat stores instead.

You don?t need to concentrate with cardio

If, for example, you?re going at a fairly moderate pace and you find that you can keep going for longer if you have a television show to concentrate on, then there?s nothing inherently wrong with that. However, cardio does require focus and if you?re busy chatting or your attention is away from your body then the chances are that you?re not exercising at an intense cardio level. It?s important not to get into the habit of thinking cardio doesn?t require you to really give it your all, including your attention.

Weights make cardio more effective

Some training equipment, such as kettlebells, combine cardio and strength training, However, in the main you want to build cardio intensity for results and not the resistance levels. Strength training is essential for overall healthy training, but this can be added in separately from cardio. If you?re going for some HIIT, then you might want to do some strength work first before your muscles become tired. Strength means stronger muscles which take more energy up during cardio, making your workout more effective.

Keep at the same exercise

If you are training for a sport or to improve your skills in a certain area, including your stamina, then you will probably include a great amount of repetition of movement in your cardio workout. However, the idea that the more you do one thing the more effective it is in terms of cardio, is not the case. Plateaus mean your muscles start predicting movements and respond less and less. The same is the case with such activities as long distance running. As you increase your endurance levels your body learns to burn fewer calories, thus lessening your cardio burn.

Source: http://www.fitnessadvisory.org/2013/09/14/cardio-myths-busted/

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