10 Common Misconceptions About Cardio Workouts & 10 Health Benefits You Should Know
Cardio Is Misunderstood
Cardio is a polarizing topic. Whether you love it or you hate it, there are probably a lot of things you don't know about it due to popular misconceptions that have been widely spread. Here are 10 common misconceptions about cardio you can block out of your mind and 10 health benefits you should know about.
1. Cardio Will Reduce Muscle Gains
Most lifters will tell you they don't do cardio for fear of losing bulk. However, cardio can actually help you gain muscle because it increases your endurance meaning you'll have more power for your next strength training session.
2. Cardio Is The Best Way To Burn Fat
It's a common misconception that cardio is the best way to burn fat. While it does burn lots of calories, strength training is actually better for fat-burning as it converts fat into muscle and increases your metabolism.
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3. Walking Doesn't Count
When most people think of cardio, they think of running, swimming, or other high-intensity activities. However, as little as 30 minutes of walking daily has been shown to lower your risk of cancer, cardiovascular disease, and dementia, so complete your daily tasks on foot whenever possible.
4. You Don't Need Cardio
Many lifters believe cardio is redundant but in fact, it's essential to your overall fitness. It enhances your lungs, heart, and blood flow and increases your stamina.
5. You Only Need Cardio
On the flip side, cardio fiends can easily get caught up doing only aerobic workouts. However, incorporating some strength training into your routine increases bone density and helps prevent injuries and fractures.
6. Cardio Workouts Should Last At Least An Hour
Although longer cardio sessions are great for increasing endurance, you can have an extremely effective cardio session in just 15 or 20 minutes as well. Higher-intensity workouts over shorter periods can be even more effective at burning fat.
7. Cardio On An Empty Stomach Burns More Fat
You've probably heard people say that working out on an empty stomach is better for losing weight because it forces your body to tap into fat stores for energy. However, studies have found consuming carbs before exercise to increase the amount of fat burned compared to a fasted workout.
8. You Should Do Cardio Before Strength Training
Many people believe you should complete your cardio workout first, but doing strength training first is actually more effective for toning as cardio wears out your muscles. If you start with cardio, you won't be able to do as many reps and your risk of injury is also higher as your muscles are already fatigued.
9. Cardio Workouts Are Boring
Many people equate cardio workouts to running on a treadmill, staring at the wall in front of you. However, fun sports and activities like soccer, tennis, cycling, and even dancing make for great aerobic exercises too.
10. You Should Do Cardio Every Day
While doing low-impact cardio like walking every day is okay, completing high-intensity cardio workouts daily isn't recommended as it puts strain on your body and may result in overtraining and injuries. Giving yourself some rest days is crucial for your muscles to recover.
Now that we've covered some of the most common misconceptions about cardio workouts, let's talk about some of the health benefits you should know.
1. Cardio Strengthens Your Immune System
Trying to stave off colds and flus? Getting regular cardio is one of the best ways to beat the cold season as it increases the circulation of immune cells and helps flush out bacteria from the lungs and airways.
2. Cardio Boosts Mental Health
The term "runners' high" has been used to describe the ecstatic feeling you get after having a good cardio workout. That feeling is the result of endorphins that are released when you exercise. They're so powerful that doctors have even started to prescribe cardio as a treatment for depression.
3. Cardio Increases Endurance
Cardio exercise increases your stamina by improving your heart rate and optimizing the way your body uses oxygen. Cardio allows you to endure more physical strain, making you stronger, and more flexible, and aiding in weight management.
4. Cardio Enhances Heart Health
Cardio is short for cardiovascular, meaning it's good for your heart. Engaging in aerobic exercise increases your heart rate, regulates your blood sugar, and lowers cholesterol, and blood pressure.
5. Cardio Supports Brain Health
Cardio isn't just for your body, but your brain too. Aerobic exercise has been linked to improved memory, brain volume, and a reduction in cognitive decline.
6. Cardio Promotes Longevity
If you're interested in living a longer and healthier life, get your cardio. Aerobic exercise is good for the heart, and brain, and staves off age-related diseases like coronary heart disease, stroke, and cancer, reducing the risk of premature death by up to 35 percent.
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7. Cardio Burns A Lot Of Calories
While it's best in conjunction with resistance training, that's not to say cardio isn't great for burning calories. It's a great way to lose weight by helping you balance out your calorie intake and reduce fat stores.
8. Cardio Improves Your Sleep
It makes sense that expending more energy can help you feel sleepier when it's time to shut out the lights. Many studies support the relationship between cardio workouts and improved sleep quality.
9. Cardio Gives You More Energy
Those endorphins you get from cardio are good for more than just your mental health, they improve your energy too. Regular cardio workouts also cause your body to use oxygen more efficiently so you don't feel winded after walking up a flight of stairs.
10. Cardio Reduces Anxiety
Aerobic exercise causes the body to release a neurotransmitter that reduces anxiety. One study found that people who exercise regularly have a calmer response to stressful situations even as much as 24 hours after a workout.
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