Cardiovascular exercise is great for weight loss, but it must be used correctly. Here are common pitfalls to avoid:
#1 Over-relying on Cardio
Cardio helps burn calories, but it’s easy to overestimate its impact. For example, you may reward yourself with extra food after seeing you’ve burned 600 calories on the treadmill, which can negate the calorie deficit needed for weight loss.
#2 Using Cardio as Compensation
Overeating and then using cardio to burn off those extra calories can create a negative relationship with food. This approach may lead to cycles of bingeing and excessive exercise.
#3 Too Much HIIT
While High-Intensity Interval Training (HIIT) is effective for fat loss, it’s tough to sustain for long periods. Constantly doing HIIT without mixing in other types of cardio can lead to burnout. Incorporate a mix of high, moderate, and low-intensity cardio for balanced training.
#4 Myths About Burning Carbs
There’s a misconception that for the first 20 minutes of exercise, you only burn carbs. In reality, your body burns both carbs and fats simultaneously, and the ratio depends on the exercise intensity.
#5 Elevated Cortisol Levels
Excessive cardio can increase the stress hormone cortisol, leading to water retention, which can mask weight loss on the scale. This can be demotivating if you don’t see the numbers dropping despite your hard work.
#6 Lack of Progression
As you get fitter, your body becomes more efficient at performing the same workouts. To continue making progress, you need to gradually increase the intensity, duration, or frequency of your workouts. Track your progress and make adjustments as needed.
Avoiding these mistakes can enhance your cardio routine’s effectiveness. A combination of cardio, strength training, proper nutrition, and adequate recovery will yield the best results for weight loss.
