Cardio – the topic that I’ve been wanting to write about for a while, and alas…we are here. I’ve always felt like there was too much information out there about cardio and most of it was conflicting and confusing…and let’s be honest FitTok is not doing us any favors.
One minute, it’s all about “hot girl walks”. The next, HIIT is all the rage, promising you a six-pack in six minutes. And just when you thought you had it figured out, someone tells you that you don’t need cardio at all.
So, what’s the truth? Let’s discuss.
Do You Need Cardio?
Sorry to be the bearer of bad news, but cardiorespiratory exercise, commonly referred to as “cardio,” is a crucial component of a well-rounded fitness regimen. But do you really need cardio? The short answer is yes, and here’s why.
Cardiovascular Health
Cardio exercises, such as running, cycling, and swimming, are well-documented for their extensive benefits on cardiovascular health. Regular physical activity is robustly associated with a decrease in cardiovascular mortality and a reduced risk of developing cardiovascular disease (CVD).
Engaging in frequent exercise can lower blood pressure, enhance insulin sensitivity, and improve your plasma lipoprotein profile, which collectively contribute to a healthier heart and vascular system
Mechanisms of Benefit
The benefits of cardio extend beyond just the heart. Exercise increases the availability of vasodilatory mediators like nitric oxide, which helps in maintaining vascular health by promoting better blood flow and reducing arterial stiffness. Additionally, regular cardio can lead to beneficial structural changes in the heart, such as increased cardiac mass and improved myocardial contractility, which enhance the heart’s efficiency and endurance .
Metabolic Improvements
Cardio also plays a significant role in improving metabolic health. It enhances mitochondrial function, which is crucial for energy production and overall metabolic efficiency. Cardio also plays a significant role in improving metabolic health. It enhances mitochondrial function, which is crucial for energy production and overall metabolic efficiency.
Mortality and Longevity
Engaging in regular cardio exercise is associated with a lower risk of premature death from any cause. Women who exercise regularly are 24% less likely to die from any cause, while men see a 15% reduction in all-cause mortality
How Cardio Works With Resistance Training
Let’s explore the powerful combination of cardio and resistance training and how these two forms of exercise work synergistically. By the way, if you want to learn which you should be doing (cardio or resistance training), I wrote an entire article about that very topic here.
First things first, resistance training is your rock-solid foundation for all things fitness. It’s not just for building muscle – resistance training has been shown to enhance fat loss, turbocharge your metabolism, support a healthy heart, and help you achieve a head-turning physique.
If Your Goal is to Gain Muscle:
If your primary objective is muscle growth, prioritize resistance training in your routine. To maximize the benefits of your strength sessions, limit cardio to 2-3 low-intensity sessions per week, each lasting 20-30 minutes. This approach helps maintain the slight caloric surplus needed for muscle growth, as excessive cardio can increase energy demands and potentially interfere with muscle gains. Additionally, to optimize muscle growth, you need to push yourself during lifting sessions, and too much cardio can hinder this intensity.
For Fat Loss Goals:
When fat loss is your target, the balance shifts slightly. Alongside a robust resistance training program, you can increase cardio to 4 sessions per week, each lasting 20-30 minutes
While cardio can be an effective tool for increasing caloric expenditure, it’s important to approach it strategically. Interestingly, exercise-induced calorie burn typically accounts for only a small percentage of total daily energy expenditure. Even elite athletes only burn about 30% of their total calories from exercise, with the majority of calorie burn coming from basic bodily functions.
It’s crucial to be mindful of the common pitfall of overcompensating for cardio with increased food intake. Many people justify extra calories because they “earned it” through exercise, potentially negating the calorie-burning benefits of their workout. This mindset can inadvertently hinder fat loss progress.
Cardio Before or After Weights?
The debate over whether to do cardio before or after weightlifting has been a long-standing one in the fitness community. Let’s break down the science-backed recommendations based on your specific fitness goals.
Building Muscle or Strength? Lift First:
If your primary objective is muscle hypertrophy or strength gains, the consensus among experts is to prioritize weightlifting before cardio. This approach is supported by scientific research, which shows that performing aerobic exercise before resistance training can negatively impact your overall strength output.
When aiming to build muscle or increase strength, progressive overload is crucial. This principle requires you to consistently challenge your muscles with increasing weights or resistance. By doing cardio first, you may deplete your energy stores and compromise your ability to lift heavier weights or perform more repetitions during your strength training session
Fat Loss as Your Goal? Order is Less Critical
For those primarily focused on fat loss, the order of cardio and weightlifting becomes less significant. Research suggests that the total energy expenditure and effort put into your workout are more important factors for fat loss than the specific order of exercises.
However, it’s worth noting that resistance training can boost your metabolism and increase post-exercise oxygen consumption (EPOC), leading to continued calorie burn after your workout. Therefore, including both cardio and weightlifting in your routine, regardless of order, can be beneficial for fat loss goals.
Practical Considerations
While the science provides general guidelines, it’s important to consider your personal preferences and schedule:
- Enjoyment: You’re more likely to adhere to a workout routine you enjoy, so consider which order feels more satisfying to you.
- Energy levels: If you feel more energized for weightlifting at the beginning of your workout, stick to that order.
- Time constraints: If you’re short on time, prioritize the type of exercise that aligns most closely with your primary fitness goal.
High Intensity vs Low Intensity
When it comes to cardio, the debate between high-intensity interval training (HIIT) and low-intensity steady-state (LISS) cardio is ongoing. Both forms of exercise offer unique benefits and can be effective depending on your fitness goals, health status, and personal preferences. Let’s dive into the science to understand which might be better for you.
High-Intensity Interval Training (HIIT)
One of the most significant advantages of HIIT is its efficiency. HIIT involves short bursts of near-maximal effort followed by periods of rest or low-intensity exercise. This format allows you to achieve substantial fitness gains in a shorter amount of time compared to traditional cardio. Studies have shown that HIIT can improve cardiovascular fitness, VO2 max, and metabolic health more efficiently than moderate-intensity continuous training (MICT)
Cortisol and Stress
However, HIIT is not without its drawbacks. The intense nature of HIIT can lead to elevated cortisol levels, a stress hormone that, when chronically high, can have adverse effects such as increased fat storage, anxiety, and impaired immune function. Therefore, adequate recovery between HIIT sessions is crucial to avoid overtraining and its associated negative impacts.
Suitability for Different Populations
HIIT is not recommended for everyone, especially those who are unconditioned or have high blood pressure or other cardiovascular conditions. The intense bursts of activity can increase the risk of sudden cardiac events in these population. . For beginners or those with health concerns, starting with lower-intensity exercise and gradually increasing intensity is advisable.
Low-Intensity Steady-State (LISS) Cardio
LISS cardio, such as walking, jogging, or cycling at a steady pace, is more accessible and safer for a broader range of people, including beginners and those with health issues. It is less likely to cause injury and can be sustained for longer periods, making it an excellent option for building a fitness base
Fat Oxidation and Weight Loss
While HIIT is often touted for its fat-burning capabilities, LISS can be equally effective for fat loss, especially when considering the total energy expenditure over time. During LISS, the body primarily uses fat as a fuel source, which can be beneficial for weight management. However, HIIT has been shown to increase post-exercise fat oxidation, meaning you continue to burn calories at a higher rate even after the workout is over.
Mental and Physical Benefits
LISS is also less taxing on the body and mind, making it easier to incorporate into a daily routine without the risk of overtraining. It can improve cardiovascular health, reduce stress, and enhance overall well-being without the intense physical and mental demands of HIIT.
Do You Need HIIT to Lose Fat?
The simple answer is no. Both HIIT and LISS can be effective for fat loss. The key is consistency and finding a form of exercise that you enjoy and can stick with long-term. While HIIT may offer quicker results in less time, LISS provides a sustainable and less stressful way to achieve similar outcomes.
Cardio For Different Types of Individuals
The ideal cardio routine can vary significantly depending on an individual’s goals, health status, and overall lifestyle. Let’s break it down for different groups:
Competitive Bodybuilders
For competitive bodybuilders, the focus should be on preserving muscle mass while achieving low body fat levels. In this context:
- Stick to low-intensity cardio to avoid interfering with muscle growth and recovery.
- If you’re following a rigorous strength training program, you may not need much additional cardio.
- The time and energy devoted to intense weight training often leaves little room for extensive cardio sessions.
Athletes
For athletes, especially those in endurance sports:
- Cardiovascular exercise is crucial for improving performance and stamina.
- The type and intensity of cardio should align with the specific demands of your sport.
- Endurance training is particularly important for sports that require sustained effort over long periods.
Women with PCOS or High Stress Levels
For those with Polycystic Ovary Syndrome (PCOS) or individuals prone to high stress:
- Moderate to lower intensity exercise is generally recommended.
- High-intensity workouts may potentially exacerbate stress and cortisol levels.
- While research in this area is mixed, it’s often advisable to avoid intense, stress-inducing activities until more conclusive studies are available.
- Focus on activities that promote relaxation and stress reduction alongside physical benefits.
General Population
For the average person, the need for dedicated cardio sessions can vary:
- Consider your non-exercise activity thermogenesis (NEAT) – the energy expended for everything we do that is not sleeping, eating, or sports-like exercise.
- If you have good heart health and are relatively active throughout the day (high NEAT), you might not need additional structured cardio.
- Resistance training offers significant cardiometabolic benefits, so a solid strength training program can contribute to cardiovascular health.
- High-volume resistance exercises can provide both strength and cardiovascular benefits.
Fasted Cardio
Fat Oxidation and Weight Loss
One of the primary arguments for fasted cardio is its potential to enhance fat oxidation. Research indicates that exercising in a fasted state can increase the rate of fat oxidation compared to exercising after a meal. This is because, in the absence of readily available glucose from food, the body is more likely to utilize stored fat as a fuel source . However, it’s important to note that while fasted exercise may increase fat oxidation during the workout, this does not necessarily translate to greater fat loss over time. Studies have shown that both fasted and fed exercise can lead to similar changes in body composition when overall caloric intake and expenditure are controlled.
Performance and Energy Levels
Fasted cardio can have mixed effects on exercise performance. Some studies suggest that exercising in a fasted state may impair performance, particularly for prolonged or high-intensity activities. This is likely due to lower glycogen stores, which are crucial for sustained energy during intense exercise. Conversely, other research has found no significant differences in performance between fasted and fed states for shorter, moderate-intensity workouts.
Metabolic Adaptations
Fasted exercise has been shown to induce certain metabolic adaptations that may be beneficial for endurance athletes. For example, training in a fasted state can enhance the activity of fat-burning enzymes and improve the body’s ability to utilize fat as a fuel source during exercise. These adaptations can be particularly useful for athletes looking to improve their endurance and metabolic flexibility.
Fed Cardio
Enhanced Performance
Performing cardio in a fed state generally supports better exercise performance, especially for longer or more intense workouts. Pre-exercise feeding provides readily available glucose, which can help sustain energy levels and improve overall performance. This is particularly important for athletes or individuals engaging in high-intensity training sessions.
Post-Exercise Metabolism
While fed exercise may not increase fat oxidation during the workout as much as fasted exercise, it can still contribute to overall fat loss and metabolic health. The key is the total energy expenditure and maintaining a caloric deficit if weight loss is the goal. Additionally, exercising in a fed state can help maintain muscle mass by providing the necessary nutrients to support muscle repair and growth.
Practical Considerations
Individual Goals and Preferences
- For Fat Loss: Both fasted and fed cardio can be effective for fat loss, provided that a caloric deficit is maintained. Fasted cardio may offer a slight edge in fat oxidation during the workout, but this does not necessarily lead to greater fat loss over time.
- For Performance: If your primary goal is to enhance performance, particularly for high-intensity or endurance activities, fed cardio is generally recommended. The availability of glucose can help sustain energy levels and improve workout quality.
- For Metabolic Adaptations: Endurance athletes or those looking to improve metabolic flexibility may benefit from incorporating some fasted cardio sessions into their training regimen.
Personal Preferences and Lifestyle
Ultimately, the choice between fasted and fed cardio should align with your personal preferences and lifestyle. Some individuals may find that they feel more energized and perform better with a pre-exercise meal, while others may prefer the convenience and potential fat oxidation benefits of fasted cardio. The most important factor is consistency and finding a routine that you can maintain long-term.
General Suggestions for Everyone
When it comes to incorporating cardio into your fitness routine, there are general guidelines that can help you achieve optimal health benefits. Here are some evidence-based recommendations:
Moderate-Intensity Workouts
Engaging in moderate-intensity aerobic activities, such as brisk walking, is highly recommended. The Centers for Disease Control and Prevention (CDC) suggests aiming for at least 150 minutes of moderate-intensity exercise per week. This can be broken down into 30 minutes a day, five days a week. Moderate-intensity activities are those that get your heart rate up to 50-60% higher than its resting rate, making you breathe harder but still able to talk.
Vigorous-Intensity Workouts
For those who prefer more intense workouts, incorporating vigorous-intensity activities like running or cycling is beneficial. The CDC recommends 75 minutes of vigorous-intensity exercise per week, or an equivalent combination of moderate and vigorous activities. Vigorous-intensity exercises push your body further, making you sweat and breathe hard, and are excellent for improving cardiovascular fitness.
Weekly Exercise Goals
The World Health Organization (WHO) and other health organizations recommend a combination of both moderate and vigorous-intensity activities to maximize health benefits. Adults should aim for 150-300 minutes of moderate-intensity aerobic activity, or 75-150 minutes of vigorous-intensity activity, or an equivalent mix of both, spread throughout the week.
Resistance Training for Fat Loss
If your goal is to lose fat, it’s crucial to include resistance training in your exercise program. Resistance training helps preserve lean body mass, which is essential for maintaining a healthy metabolism and achieving sustainable fat loss. Compound movements like squats, deadlifts, and push-ups are particularly effective as they engage multiple muscle groups, increasing caloric expenditure and promoting muscle growth.
Practical Tips
Consistency is Key: Whether you choose moderate or vigorous-intensity workouts, consistency is crucial. Aim to be active most days of the week.
- Mix It Up: Incorporate a variety of activities to keep your routine interesting and to work different muscle groups.
- Listen to Your Body: Pay attention to how your body responds to different types of exercise. Adjust the intensity and duration based on your fitness level and goals.
- Combine Cardio and Strength: For optimal health benefits, combine aerobic activities with muscle-strengthening exercises at least two days a week
The post The Complete Cardio Guide You Didn’t Know You Needed appeared first on Girl Let's Glow.