Six biggest cardio mistakes

- January 23rd, 2012

(Note: The following post is courtesy Bruce Krahn of www.ebodi.com.)

treadmill

Are you guilty of one or more of these 'cardio mistakes?'

Hi, Bruce here from www.ebodi.com.

When it comes to losing body fat, performing cardio exercise can make the difference between OK results and fantastic results. However, just because you are performing regular cardio exercise doesn’t mean that you are doing it correctly.

Because of the simplistic nature of cardio activities (running, elliptical, biking etc) people often make the mistake of simply “going through the motions” and then wonder why they are not seeing any results. If this sounds like you or someone you know, then the following list will shed some light on the problem and provide you with an effective solution.

Cardio Mistake #1: Always Doing the Same Thing

Doing the same thing and expecting a different result is the definition of insanity. Listen, if it hasn’t worked for the past nine months, it isn’t going to start working anytime soon. Change is what is needed. Here is a simple change you can try — instead of regular “steady state” cardio, give this simple HIT program a try:

Note: To be performed on a stationary bike, elliptical or treadmill.

Begin with a 5 minute warm-up. Perform 60 seconds of high intensity effort followed by 60 seconds of low to moderate intensity effort. Repeat 10 times. Each workout, add 2 seconds to the high time and subtract 2 seconds from the low time. Finish with a 5 minute cool down.

Cardio Mistake #2: Not Sweating

Some folks do sweat more than others but if your cardio isn’t at least causing you some light perspiration, then it is time to increase the difficulty.

Cardio Mistake #3: Reading the Newspaper

I once observed a person reading the newspaper while performing bicep curls. If you are reading the newspaper while performing ANY exercise, then don’t be surprised when your results are less than stellar.

Cardio Mistake #4: Talking on the Phone

Please — don’t be that guy. You know the one — the person who loves to share the details of last night’s bar escapades with his buddy on the other end of the line for everyone to hear. This is so annoying that it should be illegal and any offenders banished from the gym for life. If you can carry a conversation, then you are not working out hard enough.

Cardio Mistake #5: Watching Television

Ok, I am going to get some resistance on this one. I know that cardio time can be boring and watching television helps pass the time, BUT it is still distracting you from the task at hand. The more you focus your attention and energy into what you are doing, the better your results will be. Your boss doesn’t allow you to have a TV on your desk at work for the same reason.

Cardio Mistake #6: Wimpy Workouts

Most people don’t get results because they don’t work hard enough. If you are using a treadmill or elliptical, try speeding it up or raising the incline. Crank up that resistance on the exercise bike, too. Challenge your body by trying to progress one aspect of your program each week. This is the way to ensure results keep coming.

Like your resistance training, cardio needn’t be boring or ineffective. Fix these mistakes and you will start seeing results again.

Bruce www.ebodi.com

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Categories: Fitness

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4 comments

  1. Great article !!
    People when will you ever learn if you are able to read while doing cardio your NOT WORKING hard enough !! Too many people jump on a cardio piece and just do a light workout without working up their heart rate or sweating.
    Also too many people run on the treadmill with 0 incline move that incline up to min 2.5 which is considered track grade and use the incline higher !
    Glad I found your blog some really great articles here

    I am a Personal Trainer in Vancouver

    Thx

  2. Dok says:

    So….#1 Increase the intensity #2 Increase the intensity #3 Focus #4 Focus #5 Focus #6 Increase the intensity. It really is only two things.

  3. Brian B says:

    re: TV

    Yeah, I gotta disagree on this one. With on the treadmill, I get bored looking at the rest of the gym. If I’m watching television, I can often keep on the treadmill for 45 mins easily.
    Otherwise, I’m just bored after 15 and want to leave.

  4. pirate says:

    I find the intensity makes me sweat more and I don’t waste as much time.
    Three, three minute rounds of skipping and a 10 minute run has me gasping.

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