5 Small, But Crucial Cardio Mistakes

[John Izzo]

1.) Not Drinking Water During the Workout

My girlfriend is guilty of this. I notice that when we do our cardio training together, she never sips her water. The bottle just lays in its little cubby-hole on the cardio console and she gulps it down at the end. Did you hear what I said? I said she GULPS it down at the end of the cardio session. Hydration is so important, especially during strenuous physical activity, that even a 2% loss in hydration will affect performance. Dehydration, combined with strenuous exercise, creates an environment of not only physical, but mental stress. How does mental stress affect your performance? If you “feel” that you are over-exerting yourself, chances are you will not increase the level on your treadmill, crosstrainer, bike, or stepper. Chances are as performance decreases, so will your drive to increase the power outage that you may be capable of doing. Hence, steady state cardio work prevails...
The lesson here? Take sips throughout your cardio session every other minute. There are various physical signs that you are beginning to experience dehydration during exercise: 1.) you cannot keep posture and composure during cardio exercise, 2.) your cheeks and face become rosey red and flushed, 3.) you do not sweat normally.

2.) Doing the Same Cardio Machine Day After Day

I know why we all do this. We get good at what we started out doing! Just think 6 weeks ago, you thought level 5 on the elliptical trainer was impossible. Now you are continuously jumping up to level 7 with no difficulty whatsoever. That is a great accomplishment for the standard sedentary individual who has finally adapted daily exercise into their lives and has made some improvements in body composition and overall health. BUT...for the typical hardgainer, this is a carnival merry-go-round. Typically, we need to feel successful to justify the work we put into improving our bodies, increasing strength, or losing fat. I have always said that “success breeds success”. So psychologically, when we “get good” on a particular type of cardiovascular activity (i.e. running, elliptical, rowing, stepper, etc), we tend to believe that we have reached a pinnacle in our training. That’s not a bad thing. But again, for the hardgainer, this can be a vicious cycle of nothingness. This cycle is a result of the body’s specific adaptation to imposed demands (SAID) principle. The hardest exercise becomes easier the better we get at it. Therefore, the better we are at it, the more efficient we become at that particular activity. The more efficient we become at the activity, the less calories we burn. (Read that again if you do not understand) Oh yea...forget the little calorie counter that pops up on the screen. It’s based on total weight and keeps going even when you step on the sides of the treadmill.

3.) Steady State Cardio

We all heard how this one is a waste of time. Let me explain how it is a waste of time in regards to fat loss. The body uses 3 sources of energy to sustain ATP (adenosine tri-phosphate) production. ATP is the body’s end-all, be-all source of energy. In order for the body to live, it must continuously produce ATP. Well, it does this in 3 ways. Our immediate source of energy production comes from creatine phosphate (CP), where a creatine molecule is donated to ADP (adenosine di-phosphate) to create ATP. This action is anaerobic and requires only creatine which the body supplies or is obtained from meats. This immediate source of energy lasts only around 5 seconds and is primarily used for power. The second source of energy is glycolosis—the breaking down of sugars to produce ATP. This process is also anaerobic and lasts usually 3 to 5 minutes. Glycolysis refers to the body using glycogen (stored sugar) in blood and muscles to continuously make ATP. This process is the one we usually exercise in. The third and often never tapped into is oxidative phosphorilization. This process is aerobic and calls upon oxygen to aid in mobilizing fat cells to be used as energy. This process allows the body to last longer in endurance type bouts or high intense bouts of exercise. So...how does this correlate with steady state exercise? Easy. When we perform 30 minutes of walking, we never step out of glycolosis as our primary source of ATP production (energy). We are simply burning off the sugars of foods we have eaten in the last 24-48 hours. We never try to sprint on the treadmill, pick the higher level on the ellipticals, or take a spinning class...we basically do what we have been taught or what comes easiest. This has been my argument in regards to watching TV while doing cardio. If your goal is fat loss, you can try the steady state stuff for a while, but when your cardiovascular system improves and your diet is better, then you need to work harder to expedite oxidative phosphorilization. This fat mobilizing process is also known as EPOC (Excessive Post- Exercise Oxygen Consumption). In simple terms it means that the body continues to mobilize fat as fuel for up to 1 hour after an intense bout of cardio (180+ bpm).

4.) Scared to Do Cardio Before Weights

This is an old bodybuilder’s myth that started way back when. Why do we think cardio (the right kind—not steady state) will cause muscle loss? It is okay to perform your cardio BEFORE your strength training—even if your goal is hypertrophy or strength. Why? Because if you follow the proper food intake and understand the amount of calories you need to sustain lean body mass, than intense bouts of cardio (defined as above 180+ bpm, short duration (12-15minutes)) will actually promote muscle gain. The real fear should come from figuring out the total amount of calories you ingested for a 24 hour period. This is what I used to tell my clients...ever see a sprinter? Ever see how muscular they are?
Doing your cardio first and then performing strength training can lead to the EPOC phenomenon that I mentioned above. Of course, this is dependent on your intensity, rep schemes, rest periods, and fitness level.

5.) Old Sneakers

There is no doubt in my mind that 70% of foot and knee problems come from poor or old sneakers. How many times have you seen gym-goers running on the treadmill with old, beat-up sneakers with grass stains, and cracks all over the “p-leather”? I mean, those sneakers are used for Saturday morning lawn mowing and then taken to the gym to perform your 30 minutes cardio routine? C’mon....
In the last 4 years, every client that I met that had old sneakers evidenced by the condition, wear of soles, and or “lack of bounce”, I had them purchase new ones. I would not start their training program until they came to me with new sneakers. Period. An you know what happened? Knee pain disappeared...foot pain disappeared...and clients didn’t cut cardio out of their workouts. They felt better running or doing inclines. You know that pain you feel on the elliptical in your foot? It disappeared with a brand new pair of Addidas. How does sneaker condition affect lower body function? If your soles are worn, or your have pronated or supinated ankles, chances are your foot strike is not optimal on hard surfaces or a treadmill. What this does is create dysfunction at the ankle joint (usually due to dynamic instability) and weak/tight peroneas and tibialis (ankle muscles). This kinetic chain dysfunction travels up to the next joint, which is the knee and then the hip and causes undo stress on the lower back and entire spinal column. This is another reason why people skip out on cardio or like the steady state easy stuff—because their feet can’t handle it! Besides, a new pair of sneakers gives people the sense of starting something new and committing to a fitness program. Hey, it’s worked for me.

[Jean-Paul]

Great article. Thanks yet again, John.

Regarding #4, I never have my clients to cardio prior to training because I don't want to "confuse energy systems". Are you saying that 12-15 minutes won't tax my aerobic energy system?

[GG300]

This summer I have been training for and running in 5Ks instead of doing my normal 20 minutes of HIIT 3 times per week. Do you think I still need to get in some HIIT sessions to keep up with my fat loss? Due to my bad diet in the summer with all the festivals and Ball games, I can't compare the results of the running with my normal HIIT sessions on the scale.

[John Izzo]

If you concentrate on the dieting to lose the extra fat instead of the HIIT, the fat will come off faster. Most often, we rely on cardio to help lose fat...but if we focus on diet to lose teh extra pounds--the HIIT (or cardio) is supplemental to the caloric expenditure.

JP- if your clients perform 12-15 minutes of hard cardio prior to strength does tax the aerobic system, then you are talking about lack of conditioning. If they experience lack of conditioning, cut the weight training session (after cardio) shorter but keep it intense. As their condioning improves...so will their strength and stamina.

[Frank.S]

Hmm I actually disagree with a bunch of what you said.

#2) So what? If your heart rate is elevated you are burning calories. Your not going cardio to gain stregnth here so what does it matter what machine your on. It could be mowing the lawn, riding a bike, walking, anything with elevated heart rate. If your burning 500cals it doesnt matter how you did it.

There is no such thing as a hardgainer. Thats just an excuse people make. Scientifically show me how someone is a "hardgainer".

#3) steady state cardio. Low intensity early morning steady state cardio is the absolute best thing ive ever added to my day while trying to loose fat. Whats if your last meal is low/no carb? Or your in ketosis (or near it)? I think that just saying that steady state cardio is not a good thing is not smart. If used smartly it can have huge effects. Plus its easy to do and you wont dread it. Even if you are only burning sugars, thats ok too, still burning calories.

# 4) One Word. Intensity.

I doubt many people on here are doing high frequency programs. Almost everyone is on some sort of high intensity program (45-hour long little breaks in workout). If you do even 10 minuts of cardio before your workout (and from you suggestion it would not be steady-state so you will be working somewhat hard at least during these 10 minutes) you are simply not going to have as good of a workout. If never once heard cardio before workout will cause muscle loss, just with the lesser intensity of your workout you wont be getting optimal gain.

[John Izzo]

Hey Frank,
Its okay..I caught alot of flack from other forums I posted this article on. I will try to rebuttle...

#2)So what? If your heart rate is elevated you are burning calories. Your not going cardio to gain stregnth here so what does it matter what machine your on. It could be mowing the lawn, riding a bike, walking, anything with elevated heart rate. If your burning 500cals it doesnt matter how you did it.
Your heart rate level is not an indicator of the amount of calories burned. Usually, in fitness, we use heart rate as a GUAGE to find someone's cardio threshold. If someone came up behind you and startled you...your heart rate would jump up...doesn't neccessarily mean you are burning more calories. There is such a thing as the SAID principle and it is probabaly the reason why alot of people never see or make little gains compared to the amount of work they put into training.

There is no such thing as a hardgainer. Thats just an excuse people make. Scientifically show me how someone is a "hardgainer".
Hmmmm...I used to say that too. I can't quote you research, but I can tell you that people that have large muscle bellies and short tendons DO look bulkier (or stockier), than tall people that have short muscle bellies and longer tendons. Look at really tall, lean people...they may have very high calves....usually an indicator of long tendons--not written in stone, but usually the case. Or you can take my friend Brian, who can eat 5 Big Macs and never gain a pound, and me who smells a Big Mac and gains 2 pounds. Genetics?

#3) steady state cardio. Low intensity early morning steady state cardio is the absolute best thing ive ever added to my day while trying to loose fat. Whats if your last meal is low/no carb? Or your in ketosis (or near it)? I think that just saying that steady state cardio is not a good thing is not smart. If used smartly it can have huge effects. Plus its easy to do and you wont dread it. Even if you are only burning sugars, thats ok too, still burning calories.

I don't know much about that ketosis stuff, but I don't doubt you lost inches performing your cardio first thing in the morning. A couple of things I can gather from that...you burnt off alot of stored glycogen, so in order for the body to produce more, it called upon some very important amino acids in the body (BCAAs). This process is called gluconeogenesis, and I belive that you lost circumference-wise inches around your waist, thighs, and arms--but I won't guarantee it was 100% fat.

#4) doubt many people on here are doing high frequency programs. Almost everyone is on some sort of high intensity program (45-hour long little breaks in workout). If you do even 10 minuts of cardio before your workout (and from you suggestion it would not be steady-state so you will be working somewhat hard at least during these 10 minutes) you are simply not going to have as good of a workout. If never once heard cardio before workout will cause muscle loss, just with the lesser intensity of your workout you wont be getting optimal gain.

If you are drained after your cardio and cannot perform strength training, it is a question of overall conditioning.

Hope this helps!

[BFG]

Originally Posted by standAPART

If you concentrate on the dieting to lose the extra fat instead of the HIIT, the fat will come off faster. Most often, we rely on cardio to help lose fat...but if we focus on diet to lose teh extra pounds--the HIIT (or cardio) is supplemental to the caloric expenditure.

JP- if your clients perform 12-15 minutes of hard cardio prior to strength does tax the aerobic system, then you are talking about lack of conditioning. If they experience lack of conditioning, cut the weight training session (after cardio) shorter but keep it intense. As their condioning improves...so will their strength and stamina.

great article and that is an absolutely spot on post. Diet loses weight and is easy to track the calories. Added cardio not always esential in my books tho

[Lost Dog]

John,

I like your stuff, but you're statements are a little too definative for my taste. You make a lot of good points, but there's plenty of wiggle room.

For instance:

1. If you down some water before your exercise, it's not much different than sipping, throughout. Your stomach and innards act as a reservior.

4. You should do the one that's most important to you, first. I want to be strong and be muscular. I should do weights first. Nothing to do with wasting away muscle, I just don't want to be tired when I'm lifting, I want to be fresh. Is it the end of the world, to do it the other way? Not really...

5. There was a recent study that Lou Schuler quoted that showed fewer injuries in the crowd that used shoes that "should have been replaced long ago" vs those who made sure to replace their shoes regularly. Didn't say why, exactly...

[John Izzo]

Thanks Lost Dog...and I agree.

[Eric Cressey]

Originally Posted by standAPART

3.) Steady State Cardio

We all heard how this one is a waste of time. Let me explain how it is a waste of time in regards to fat loss. The body uses 3 sources of energy to sustain ATP (adenosine tri-phosphate) production. ATP is the body’s end-all, be-all source of energy. In order for the body to live, it must continuously produce ATP. Well, it does this in 3 ways. Our immediate source of energy production comes from creatine phosphate (CP), where a creatine molecule is donated to ADP (adenosine di-phosphate) to create ATP. This action is anaerobic and requires only creatine which the body supplies or is obtained from meats. This immediate source of energy lasts only around 5 seconds and is primarily used for power. The second source of energy is glycolosis—the breaking down of sugars to produce ATP. This process is also anaerobic and lasts usually 3 to 5 minutes. Glycolysis refers to the body using glycogen (stored sugar) in blood and muscles to continuously make ATP. This process is the one we usually exercise in. The third and often never tapped into is oxidative phosphorilization. This process is aerobic and calls upon oxygen to aid in mobilizing fat cells to be used as energy. This process allows the body to last longer in endurance type bouts or high intense bouts of exercise. So...how does this correlate with steady state exercise? Easy. When we perform 30 minutes of walking, we never step out of glycolosis as our primary source of ATP production (energy). We are simply burning off the sugars of foods we have eaten in the last 24-48 hours. We never try to sprint on the treadmill, pick the higher level on the ellipticals, or take a spinning class...we basically do what we have been taught or what comes easiest. This has been my argument in regards to watching TV while doing cardio. If your goal is fat loss, you can try the steady state stuff for a while, but when your cardiovascular system improves and your diet is better, then you need to work harder to expedite oxidative phosphorilization. This fat mobilizing process is also known as EPOC (Excessive Post- Exercise Oxygen Consumption). In simple terms it means that the body continues to mobilize fat as fuel for up to 1 hour after an intense bout of cardio (180+ bpm).

I can see where you're going with this, but I can't overstate the important of defining "cardio." Using it synonymously with "aerobic training" isn't a good thing to do. Steady-state cardio has been a HUGE factor in my success as a powerlifter because it's in the right intensity range. I went into great detail here:

http://www.t-nation.com/readTopic.do?id=548070

[Eric Cressey]

I should also add that doing cardio before you weight-train is absolutely silly. 5-10 minutes to warm-up is one thing, but challenging aerobic/anaerobic endurance training prior to lifting has no place in the pursuit of size and strength.

Good stuff, though, John; it's always good to bring some concepts to the table to encourage debate.

[Frank.S]

Originally Posted by standAPART

Hey Frank,
Its okay..I caught alot of flack from other forums I posted this article on. I will try to rebuttle...

#2)So what? If your heart rate is elevated you are burning calories. Your not going cardio to gain stregnth here so what does it matter what machine your on. It could be mowing the lawn, riding a bike, walking, anything with elevated heart rate. If your burning 500cals it doesnt matter how you did it.
Your heart rate level is not an indicator of the amount of calories burned. Usually, in fitness, we use heart rate as a GUAGE to find someone's cardio threshold. If someone came up behind you and startled you...your heart rate would jump up...doesn't neccessarily mean you are burning more calories. There is such a thing as the SAID principle and it is probabaly the reason why alot of people never see or make little gains compared to the amount of work they put into training.

There is no such thing as a hardgainer. Thats just an excuse people make. Scientifically show me how someone is a "hardgainer".
Hmmmm...I used to say that too. I can't quote you research, but I can tell you that people that have large muscle bellies and short tendons DO look bulkier (or stockier), than tall people that have short muscle bellies and longer tendons. Look at really tall, lean people...they may have very high calves....usually an indicator of long tendons--not written in stone, but usually the case. Or you can take my friend Brian, who can eat 5 Big Macs and never gain a pound, and me who smells a Big Mac and gains 2 pounds. Genetics?

#3) steady state cardio. Low intensity early morning steady state cardio is the absolute best thing ive ever added to my day while trying to loose fat. Whats if your last meal is low/no carb? Or your in ketosis (or near it)? I think that just saying that steady state cardio is not a good thing is not smart. If used smartly it can have huge effects. Plus its easy to do and you wont dread it. Even if you are only burning sugars, thats ok too, still burning calories.

I don't know much about that ketosis stuff, but I don't doubt you lost inches performing your cardio first thing in the morning. A couple of things I can gather from that...you burnt off alot of stored glycogen, so in order for the body to produce more, it called upon some very important amino acids in the body (BCAAs). This process is called gluconeogenesis, and I belive that you lost circumference-wise inches around your waist, thighs, and arms--but I won't guarantee it was 100% fat.

#4) doubt many people on here are doing high frequency programs. Almost everyone is on some sort of high intensity program (45-hour long little breaks in workout). If you do even 10 minuts of cardio before your workout (and from you suggestion it would not be steady-state so you will be working somewhat hard at least during these 10 minutes) you are simply not going to have as good of a workout. If never once heard cardio before workout will cause muscle loss, just with the lesser intensity of your workout you wont be getting optimal gain.

If you are drained after your cardio and cannot perform strength training, it is a question of overall conditioning.

Hope this helps!

Early morning low-intensity cardio a low-carb meal the night before is still used by many. And it works very well. Its possible to loose some aminos, but really, if your taking a BCAA supp while trying to slim down (which you really should be to help preserve muscle) muscle loss is not going to be the issue.

And on the 'hard gainer' thing. If you eat a big mac and gain 2lbs well then you are the opposite of a hardgainer. Someone like this would be better to stick to the older bulk/cut cycles. I know because im the same way. I can gain 20lbs in a month by just upping my calorie intake and eating clean ive found. On the plus side. The pounds seem to come off easier then most people.

Overall conditioning? Maybe. But if 15minutes of cardio takes 2lbs off of my deadlift, im not going to do it at this stage in my training.

Ill write some more stuff when I get off work here, I have some bookmarks on my home computer about this stuff.

I guess its hard to say for all this though, what works well for one person could suck for the next. And goals are going to be different.

[gobbla]

IMO one of your better articles. As with any item where you're making up rules there's going to be exceptions BUT it seems overall solid enough.

#1. kinda iffy on. this has more to do with the duration of the excersise (in my view) than being anti-hydration. and just personal preference. if you're properly hydrated going in, your entire session is 15min or under, you'll *probibly* not be in any danger of dehydrating. but again that's just my style of workout, so I'll respect the statement as written.

#2. is especially profound IMO. not only do you become more effecient at something and it become less effective, but you're also limiting your body to that stimulus. you'll burn more calories PLUS perform better overall.

#3. as a RULE I think that's right. if you're in less than stellar shape (but not freakishly out of shape) and your #1 priority is fat loss then you could probibly do better than steady state.

#4. again, this is a priority thing. If you're a lifter of super heavy things, then you probibly don't want to do energy systems work pre-lifting. if you're joe schmuck trying to look decent w\ fat loss being #1...then I could see this being true. In a perfect world I'd say different days if possible. Fat loss as #1, non compition person energy systems work followed by a full body workout (possibly a depletion) doesn't seem too un-plausible.

#5. bad shoes can f*ck you up...nuff said.

It doesn't seem too much of a stretch (for me) to believe that some people have a harder\easier time putting on muscle mass than others. The "hard gainer" card is overplayed by those of us with lack of dedication, proper eating, and intensity BUT I could see some people having a harder time than others, everything being equal.

[galya]

As with LD, your articles come a bit too strong for my taste, too, but hey, you got to have style, right
While I agree with the shoe comment, e.g. wear shoes appropriate for what you are doing that will give you enough support if you have issues (like too high of an arch in my case), I think you take it a bit far. There is a difference between deformed and dangerous and comfy not brand new shoes. Also, most shoes people wear for aerobic activities do change the kinetic chain, so I don't see a point there. Also, someone recently posted a study where old vs. new shoes showed old shoes cause less injuries. I hope someone digs up the link. Also, numerous brands are coming out with "cose to barefoot" varieties trying to adapt to new research showing barefoot is the way to train.