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Written by Glenn Rosenberg
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Tuesday, 13 April 2010 |
Is cardio the answer to fat loss? There are many different views on what type of cardio is best, as well as how long and how often you need to perform it if you’re trying to lose weight. And what if you’re trying to bulk up?
Will cardio undermine your efforts? The number of theories out there is
enough to make your head spin.
Here are some popular cardio myths
to think about.
Myth #1: Steady-state cardio is the best way
to burn fat
The truth: Although you may be able to perform
this “easier” type of cardio for a longer period of time, thus, burning
more calories while you are doing it—it is what happens afterward that
is more significant. With high intensity interval training, which
is cardio performed at a much more intense level, your body will expend a
greater number of calories throughout the day in order to repair itself
after the hard workout. The result is a greater number of overall
calories burned.
Myth #2: The more cardio you do, the more you
can eat
The truth: Don’t we all wish this popular cardio
myth were true? So many people operate under the false notion that they
can eat a double cheeseburger, and then just go burn it off at the gym.
First off, do you realize that it would take about two hours of running
to burn that many calories? I bet that burger doesn’t look so appetizing
now.
Second, if you go by this principle, you will likely spend way
too much time doing cardio, which could result in overtraining and
possible injury. There is nothing that halts progress like these two
unwanted evils.
Myth #3: Wearing weights while you do cardio
helps you burn more fat
The truth: If you think those
two-pound ankle straps are going to launch you into fat-burning mode,
think again. This classifies as a popular cardio myth. Not only are they
not heavy enough to significantly impact your calorie burn, they will
also throw off your balance, which could lead to injury. You‘re better
off focusing on raising the intensity of your cardio rather than the
amount of resistance. If your goal is to get stronger, get off the
cardio machine and into the weight room—that is where strength progress
is made.
Myth #4: You should do the same type of cardio every
day if you want to see progress
The truth: Just as in weight
training, if you perform the same movement day in and day out, your body
will adapt and become more “efficient.” You will end up burning fewer
and fewer calories, and reaching the dreaded plateau. Instead, try to
mix it up by running one day, biking the next, and possibly venturing
onto the elliptical machine on the third day.
In addition to
changing machines, don’t forget to vary the intensity of your workout.
This will force your body to alternate between periods of being pushed
to its limits and resting, which will ensure that progress is made.
Myth
#5: If you only have 10 minutes to do cardio, you might as well skip it
The
truth: 10 minutes is 10 minutes! When it comes to burning fat, every
movement you make throughout the day counts; even the simple act of
lifting your coffee cup burns calories. You’re much better off just
making what you can out of those 10 minutes. If you frequently find
yourself lacking time to do cardio, try breaking your workout into
segments: 10 minutes in the morning, 10 minutes at lunch and 10 minutes
at night — whatever works best for you.
Myth #6: You shouldn’t
eat before cardio if you want to lose body fat
The truth:
This is a much debated topic, and it basically boils down to the type of
cardio you are doing. If it is a steady-state, moderately paced
workout, then you don’t need to eat; working out on an empty stomach may
even help you access your fat stores faster. If you plan on doing
sprints, however, you must eat beforehand. This type of cardio requires
glucose for fuel, so not eating will throw your body into a catabolic
state (during which you burn muscle
tissue) and you won’t be able to
maintain the intensity this workout requires. It’s best to eat a small
meal that contains carbohydrates and protein about an hour beforehand.
Myth
#7: Cardio demands little concentration, so you can entertain yourself
by reading or watching TV
The truth: If you are able to fully focus
on a TV or a magazine while performing cardio, you are not working hard
enough. Your pace should be fast enough that you are only able to focus
on the task at hand. If it is your “easy” day, you may be able to get
away with watching some TV; however, a better option would be to pay
attention to your movements to ensure that you are using proper form.
Cardio
No-No’s
Next time you question what type of cardio best
suits your needs, keep these common myths in mind. Don’t fall for what
others before you believed—it will only lead to disappointment. If you
are still uncertain about what is best for you, your next course of
action should be to speak to a qualified trainer who can provide you
with an appropriate program.
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