We all know by now that a complete fitness routine has to include some cardiovascular exercise, especially when trying to lose weight/reduce body fat. There is a right way and a wrong way to get enough cardio. The following is a list of common cardio mistakes you should avoid. These common cardio training mistakes can stall your weight loss efforts or worse, cause serious injury.
Exercising Dehydrated
One of the more serious cardiovascular exercise mistakes you can make is to go into a cardio workout dehydrated. Dehydration is very dangerous to all of your muscles, but especially your heart muscle. Being well hydrated is essential when exercising; otherwise, valuable muscle tissue is depleted of adequate blood flow and can very easily cramp up on you. The same can be said for electrolyte replacement as you exercise. Replenishing minerals and electrolytes lost through sweating is essential if you want your muscles and especially your heart to stay in working order.
Hitting the "Wall"
As any runner will tell you, “hitting the wall” during a run or a race is devastating. Your body simply refuses to keep going. There are a couple of reasons why this happens during this type of cardio exercise:
- Exercise induced hypoglycemia – this happens naturally during exercise. Insulin peaks during cardio which lowers blood glucose levels. Runners that already suffer from hypoglycemia (chronically low blood sugar) know that they must continuously replace electrolytes and glycogen (carbohydrates) during long runs and races to avoid hitting the dreaded wall.
- Dehydration – as previously described, running while dehydrated not only affects performance; it is dangerous to your heart.
- Potassium deficiency – potassium is a mineral/electrolyte that must be replenished often during extended cardio sessions. Electrolytes conduct electricity within the body and with enough potassium, sodium, magnesium, calcium and chloride we can avoid this costly cardio mistake.
- Diuretics – many athletes use diuretics to rid their bodies of excess water weight. This is especially true for body builders who want 100% definition during a competition. It is also used by other types of athletes simply to avoid water gain and bloating. Diuretics, however can cause a severe depletion of potassium which as mentioned is essential for performance and heart function.
Treadmill Troubles
Many of us use a treadmill to get in the recommended amount of cardio every week. This is actually a common cardio training mistake. Running outdoors is far better than running on a treadmill. On a treadmill, the “ground” moves for us, meaning we only have to lift our legs repeatedly. This is much different than running outdoors, where our hamstrings and leg muscle groups actually have to work to propel our body forward. Training on a treadmill also means we don’t ever have to run downhill. Running downhill properly takes practice; doing it improperly will tear our shins to shreds and puts us at risk for tendon injury in the knees.
Stuck in a Rut
Another common cardio mistake is working out on the same machine, for the same distance, at the same pace for the same amount of time each week. We get comfortable being in a routine, and that’s understandable, but if you’re on a weight loss mission you need variety in your cardio workouts to keep losing fat and avoid boredom. This is where interval training comes in. Pick three cardio workouts you enjoy and alternate every week. Even better, do all three at least once every week. Switching up your cardio routine ramps up the difficulty for each exercise but it also makes the most out of all the effort you’re putting into losing weight. With intervals you will see faster fat burn and noticeable results much quicker.
Pushing Too Hard
If you are working out for stress relief or for active injury recovery, the worst cardiovascular exercise mistake you can make is to push yourself too hard and overdo it. Active recovery is awesome and comes highly recommended by physical therapists and coaches; however, you should limit your effort so that your max heart rate does not exceed 70%. Once your injury heals you can return to a full speed pace but until then, take it slow and steady.
This list of common cardio mistakes you should avoid is but a partial list. There is much to know about cardiovascular exercise, and the more you know, the less your risk of injury will be. The better you understand the benefits and risks of cardio, the safer your workouts and the better your performance will be at the gym or in a race. If it’s weight loss you’re aiming for, perfecting your cardio workouts is your secret weapon for fast and effective fat loss. When it comes to cardio, “work smarter, not harder.”
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