Exercisers often label themselves as either fans of lifting weights or cardio workouts. If you step into any gym, you’ll likely notice a clear division between these two types of exercises: weight training equipment in one area and cardio machines in another. However, amidst this division, many fall prey to the Common Cardio Mistakes that can hinder progress and results. Whether it’s relying too heavily on cardio for weight loss, neglecting to monitor intensity, doing too much cardio before lifting, or using cardio machines improperly, these missteps can impede your fitness journey. It’s essential to be aware of these mistakes and make adjustments to ensure that your cardio workouts are effective and aligned with your goals.

While strength training has its perks like increased strength, muscle mass, and bone density, many argue that cardio is actually the most crucial form of exercise. Why? Because cardio works wonders for your heart, lungs, and overall circulation, which are vital for keeping you healthy and alive.

Engaging in regular cardio, which means hitting the recommended 300 minutes per week as advised by the Centers for Disease Control, has been linked to reducing the risk of several health issues, such as cardiovascular disease, certain cancers like colon and breast cancer, chronic obstructive pulmonary disease (COPD), Type 2 diabetes, high blood pressure (Hypertension), metabolic syndrome, obesity, and stroke.

Aside from these health benefits,

cardio also helps with weight management, boosts fitness levels, enhances endurance, and uplifts your mood.

In essence, regardless of your fitness goals, incorporating cardio into your workout routine is highly beneficial.

However, cardio isn’t a magic bullet, and there are common mistakes that many people make during their cardio sessions that can hinder their progress.

With over three decades of experience as a personal trainer, I’ve encountered and corrected every cardio mistake imaginable. In this article, I’ll delve into the seven common cardio mistakes almost everyone makes and provide guidance on how to avoid them.

Table of Contents:

• The 7 Most Common Cardio Mistakes

1. Relying Too Much on Cardio for Weight Loss
2. Not Monitoring Cardio Intensity
3. Doing Too Much Cardio Before Lifting
4. Improper Use of Cardio Machines
5. Not Following a Progressive Cardio Plan
6. Focusing on Cardio Quantity and Not on Quality
7. Skipping Cardio Altogether

• FAQs
• Overview
• References

The 7 Most Common Cardio Mistakes

Maximize the perks of cardio while sidestepping its pitfalls by steering clear of these frequent workout blunders!

1. Relying Too Much on Cardio for Weight Loss

It’s common for people to heavily rely on cardio workouts like cycling, running, swimming, or rowing for weight loss or weight maintenance, given the kilocalories burned and fat utilization during these activities. However, banking solely on cardio for weight control can lead to misconceptions.

Here’s why:

• Cardio doesn’t torch as many kilocalories as often assumed.
• Increased kilocalorie burn only happens on workout days.
• Reducing food intake might be simpler than intensifying exercise.
• You can’t offset a poor diet solely through exercise.

The key? See cardio as a complement, not a substitute, to a nutritious weight-management diet. For optimal results, blend cardio with a diet aligned with your goals.

2. Not Monitoring Cardio Intensity

Imagine hitting the gym without a structured plan, lifting random weights, or doing sets and reps without rhyme or reason. It’s clear such an approach won’t yield desired results.

Surprisingly, this chaotic scenario mirrors what happens when people neglect to monitor their cardio intensity. Many simply “do cardio” without gauging if they’re exerting enough effort or, more commonly, pushing too hard.

Cardio intensity hinges on heart rate and perceived exertion (RPE) relative to your maximum capacity. RPE is a subjective scale gauging workout intensity.

Monitoring and adjusting intensity based on your goals maximizes workout productivity, ensuring your time and energy aren’t squandered.

Solution: Avoid simply “doing cardio.” Pay close attention to your heart rate. Many cardio machines and smartwatches come equipped with built-in heart rate monitors. Alternatively, you can gauge your exertion level using RPE with practice. Tailor your intensity to meet your specific cardio objectives and fitness goals.

3. Doing Too Much Cardio Before Lifting

When gearing up for a robust strength training session, starting with a solid warm-up is key. This process primes your muscles, joints, and nervous system, optimizing performance while reducing injury risks.

Typically, warm-ups include a bit of cardio, known as the “pulse raiser” phase. It’s the part that gets your body warmed up.

However, indulging in too much cardio during this phase can impact your weightlifting session negatively. Why? Because it saps the energy you should be channeling into lifting weights. While the idea of more cardio might seem appealing, it’s generally wise to cap it at 5-10 minutes.

This timeframe suffices to get your blood flowing and your body temperature up without stealing the spotlight from your main workout.

Of course, exceptions exist…

For instance, if you’re an endurance athlete who uses resistance training as a supplement to activities like running, cycling, or swimming, it’s fine to prioritize cardio first since that’s your main focus. On the flip side, if your primary aim is to build strength or muscle mass, it’s better to hit the weights before diving into cardio.

Solutions: Limit your warm-up cardio to 5-10 minutes, reserving your energy for the lifting phase of your workout. Save cardio training for after weightlifting sessions or on separate days. Avoid the urge to turn your warm-up into a full-fledged cardio workout.

4. Improper Use of Cardio Machines

Improper use of cardio machines can significantly impact the effectiveness of your workouts. Common mistakes that I often observe include:

Leaning Over the Console:

Some people tend to lean forward excessively while using cardio machines, which can strain the upper body and reduce the workout’s effectiveness.

Leaning Back on Inclined Treadmills:

On inclined treadmills, leaning back too much can negate the incline’s benefits, making the workout less challenging and productive.

Over-Reliance on Handrails:

Holding onto the handrails excessively can decrease the engagement of leg muscles and reduce the overall calorie burn during the workout.

Not Adjusting the Resistance:

Failing to adjust the resistance level on machines like ellipticals or stationary bikes can result in a less challenging workout, limiting the cardiovascular and strength benefits.

Slouching:

Poor posture, such as slouching or rounding the shoulders, can lead to discomfort and reduce the effectiveness of the workout by not engaging the core muscles properly.

Going Too Fast/Too Slow:

Incorrect speed settings, either too fast or too slow, can affect the intensity of the workout and may not align with your fitness goals.

Feeling Tired in the Gym:

Lack of proper rest, hydration, or nutrition can make you feel fatigued during cardio sessions, impacting your performance and overall workout quality.

Engaging in any of these “cardio sins” can significantly diminish the effectiveness of your workout. One particular pet peeve of mine is observing individuals on inclined treadmills leaning back and gripping the handrails, essentially nullifying the incline and rendering the entire workout less impactful.

Much like mastering the correct form for squats, deadlifts, and bench presses, using cardio machines such as bikes, treadmills, and rowers also requires proper technique. Ensuring correct exercise form not only boosts the efficacy of your workouts but also reduces the risk of sustaining injuries.

Solutions: Relying on shortcuts during your cardio session won’t yield the results you’re after. Focus on maintaining proper posture—avoid leaning on handrails and maintain an upright position. Make adjustments to the speed, resistance, or incline that align with your fitness objectives. If you find yourself resorting to cheats, it’s a sign that the machine settings aren’t optimized for your workout.

5. Not Following a Progressive Cardio Plan

When it comes to fitness, the adage “If you always do what you have always done, you’ll always get what you always got” rings particularly true. This simple yet profound statement encapsulates the necessity of progression in your workout regimen to achieve long-term improvements in fitness.

Imagine running on a treadmill at the same speed and duration every time you hit the gym. While it might seem like a reliable routine, your body quickly adapts to this repetitive stimulus. As a result, the initial benefits you experience from this workout diminish over time, and your fitness gains plateau.

To avoid this plateau and continue seeing improvements in your fitness, you must embrace the concept of progressive overload. Progressive overload involves gradually increasing the challenge or intensity of your workouts over time. This approach keeps your body challenged and prevents it from adapting too quickly to your routine, ensuring that you continue to make strides in your fitness journey.

Now, this doesn’t mean you need to completely overhaul your cardio workouts every week. Instead, focus on making small, incremental changes that add up over time. For example, you could increase the duration of your runs by a few minutes each week or bump up the intensity by adjusting the incline or resistance on your cardio machine.

By following a progressive cardio plan, you not only keep your workouts fresh and exciting but also maximize your fitness gains in the long run. It’s about challenging yourself in a sustainable way that promotes continual growth and improvement.

Solution:

To ensure continual progress in your cardio workouts, focus on gradually increasing the intensity and variety of your exercises. Key factors to adjust include:

• Frequency: Determine how often you work out each week.
• Intensity: Modify aspects like speed, resistance, incline, heart rate, and perceived exertion (RPE).
• Time: Adjust the duration of your workout sessions.
• Type: Experiment with different exercise modalities, such as walking, jogging, or running.

Every few weeks, challenge yourself by elevating one or more of these variables. This approach fosters ongoing improvement without risking fatigue or injury from rapid increases in intensity.

6. Focusing on Cardio Quantity and Not on Quality

Endurance athletes often talk about the idea of “junk miles,” which refers to doing more training than necessary to reach a specific goal. Instead of contributing to improved fitness, these extra miles can actually hinder progress by affecting your recovery.

For instance, if you’re training to run a faster 5k, running over 30 miles per week might not be very useful. While some of those miles can be beneficial, many are unnecessary for achieving a faster 5k time.

Similarly, many casual exercisers make a similar mistake with cardio. Instead of doing what’s needed to reach their goals, like losing weight, improving health, or building fitness, they end up doing way more than necessary, often spending many hours each week on cardio workouts.

This excessive cardio, sometimes called “chronic cardio,” can lead to several health and fitness issues supported by research, including overuse injuries, weakened immunity, hormonal imbalances, heart and artery issues, and even difficulties in gaining strength and muscle.

Doing a bit more cardio than needed isn’t usually a problem, but if you go way overboard, it can do more harm than good. You can learn more about the risks of excessive cardio in this article.

Solution: Unless you’re training for an endurance event, exceeding the CDC’s recommended 300 minutes of moderate activity per week may not yield additional benefits. Tailor your cardio regimen to align with your specific goals and steer clear of the mindset that more always equals better.

7. Skipping Cardio Altogether

You know what’s worse than doing too much cardio? Not doing any at all! Many people skip cardio for various reasons. Lifters fear it might hinder muscle gains, lean individuals think it’s only for weight loss, and those with good health believe it’s unnecessary.

However, they’re all mistaken!

Cardio has immense benefits no matter your fitness level, goals, or body type. It mainly improves your heart, lungs, and circulation, crucial for a healthy life. Think of cardio as an investment in your long-term health.

So, nearly everyone can benefit from moderate-intensity cardio, like brisk walking, for at least three sessions a week. It’s a simple way to boost your overall health and well-being.

Solutions: Make room in your workout plan for cardio sessions. Explore fun options like beach runs, outdoor games, or casual sports to keep it engaging. If indoor workouts like treadmill running or cycling bore you, steer clear and opt for activities that you enjoy.

Here are more Cardio Exercises Articles:

• What Cozy Cardio Is and Why You Should Try It
• Best Cardio Workouts Without Using Your Legs
• The Role of Cardio in Bodybuilding: Finding the Right Balance
• Jump, Jab, Sweat: The Cardio Intensity of Boxing Workouts
• Best Cardio Exercises for Optimal Fitness
• Women’s Workout Split Guide To Get Fit And Fabulous

FAQs

What are some common cardio mistakes to avoid?

Some common cardio mistakes include relying too much on cardio for weight loss, not monitoring cardio intensity, doing too much cardio before lifting, improper use of cardio machines, not following a progressive cardio plan, falling into the “more is better” trap, and neglecting other forms of exercise.

How can I avoid relying too much on cardio for weight loss?

Instead of relying solely on cardio, incorporate strength training and a balanced diet into your fitness routine. Strength training helps build muscle, which can boost your metabolism and aid in weight loss.

How do I monitor cardio intensity during workouts?

You can monitor cardio intensity by using heart rate monitors, perceived exertion scales, or fitness apps. Pay attention to how hard you’re working relative to your fitness goals.

What’s the best way to warm up before cardio?

A good warm-up includes a pulse-raising activity like light jogging, jumping jacks, or dynamic stretches to prepare your body for cardio exercise.

How often should I change my cardio routine?

It’s beneficial to change your cardio routine every few weeks to prevent plateaus and keep your workouts challenging. Gradually increase the intensity, duration, or type of cardio to continue making progress.

Can too much cardio be harmful?

Yes, excessive cardio can lead to overuse injuries, hormonal imbalances, and cardiovascular strain. It’s important to balance cardio with strength training and rest days for optimal fitness.

What’s the recommended amount of cardio per week?

The Centers for Disease Control and Prevention (CDC) recommends at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity per week, along with muscle-strengthening activities on two or more days per week. Adjust based on your fitness goals and capabilities.

Overview

Your time and energy are precious assets in your fitness journey, and it’s crucial not to squander them on unproductive or unnecessary cardio. As someone deeply invested in fitness as a personal trainer with over three decades of experience, I consider wasting training time and energy as a disservice to your fitness goals.

Therefore, take the time to audit your cardio workouts and ensure that you’re not falling into any of the common mistakes outlined earlier. By avoiding these pitfalls, you can make the most of your efforts and progress toward your fitness objectives more effectively.

References;

• Centers for Disease Control and Prevention. (n.d.). Physical Activity Basics – Adults.
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• O’Keefe JH, Patil HR, Lavie CJ, Magalski A, Vogel RA, McCullough PA. Potential adverse cardiovascular effects from excessive endurance exercise. Mayo Clin Proc. 2012 Jun;87(6):587-95. doi: 10.1016/j.mayocp.2012.04.005. Erratum in: Mayo Clin Proc. 2012 Jul;87(7):704. PMID: 22677079; PMCID: PMC3538475.
• Markov A, Chaabene H, Hauser L, Behm S, Bloch W, Puta C, Granacher U. Acute Effects of Aerobic Exercise on Muscle Strength and Power in Trained Male Individuals: A Systematic Review with Meta-analysis. Sports Med. 2022 Jun;52(6):1385-1398. doi: 10.1007/s40279-021-01615-6. Epub 2021 Dec 8. PMID: 34878640; PMCID: PMC9124655.v
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