Cardio has been used by bodybuilders and beginners alike since the beginning of the fitness industry to achieve one goal: to reduce body fat percentage.
It is no secret that many athletes desire a six-pack, and the first thing that comes to mind when thinking of nice-looking abdominal muscles is cardio...
Is cardio really that effective for losing those extra kilos, or is it just a waste of time?
Well, we're going to find out today, but first...
What is the price of cardio???
Though cardio has a number of advantages that can help us get closer to our ultimate goal of burning extra calories and losing weight, there are some drawbacks, so let’s have a look at those..
Firstly, cardio is time-consuming
We live in a fast-paced world, and if we are not adaptable, we may fall behind.
Putting in the extra 30-40 minutes after training is something that not everyone can afford.
Students, working adults, pregnant women, and entrepreneurs all have very strict schedules and little spare minutes.
We know without a doubt that our time is our most valuable asset, so we must use it wisely.
Furthermore, the time we spend doing cardio is not the ONLY cost we pay…
Cardio immediately following strength training reduces our performance
When we combine anaerobic work (weight lifting) with aerobic work, our anaerobic work suffers (cardio)
In other words, doing cardio immediately following our strength training may not be a good idea for some.
These are two distinct types of stress for our bodies, and they necessitate adaptation of two distinct muscle tissues.
We want to be as productive as possible.
So, should we completely avoid cardio after weight/strength training?
Should we totally exclude cardio from our workouts?
Well, it really depends on the individual and their goals.
For example, if you're trying to lose body fat for the summer so you can look good on the beach, cardio might not really be necessary.
Walking 10,000 steps per day or incorporating other aerobic activities such as swimming, running, or cycling is an excellent way to increase your physical activity.
However, if we are preparing for a bodybuilding competition or a photoshoot, cardio may be beneficial.
"But you said that doing cardio right after training would hinder our progress in the gym."
I did, but that doesn’t mean we have to negate cardio from our training...
You should separate your cardio and strength training.
Simply put, you can do cardio a couple of times per week when you aren't lifting weights at the gym. If your rest days are extremely busy, try doing cardio in the morning and strength training in the evening.
If you want to lose body fat as quickly as possible, use cardio to supplement your resistance training. Maintain a high level of physical activity and gradually add cardio if you feel you've reached a plateau or you want some variety.
Things to keep in mind:
● Strength training burns more calories than cardio
● HIIT training burns more calories than cardio and requires less time
Takeaways:
Cardio is NOT a magical tool for losing fat. It is simply a tool for increasing your physical activity and burning calories.
Cardio could be used to control our calorie intake. To put it another way, you could eat your favourite cake IF you burned some extra calories today (via cardio)
Long-term progress on compound movements should be prioritised, as should increased walking.
Instead of taking the elevator, take the stairs and park further away from the supermarket.
Implement cardio ONLY if you enjoy it and can afford to spend time on the cardio machines.
I hope that this blog has provided you with useful information about the "magical" phenomenon known as cardio.
If so, please spread the love by forwarding this to a friend who might benefit from reading it.
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