7 Cardio Mistakes That Slow Weight Loss

7 Cardio Mistakes That Slow Weight Loss

7 Cardio Mistakes That Slow Weight Loss

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there’s a lot of little mistakes you could make when you’re doing your cardio but what about the seven biggest mistakes now I know that sounds kind of cheesy because there’s a lot of videos out there in the internet that will just pull random information from random websites and put them into a video but I want to break down what I truly think are the 7 biggest cardio mistakes and they’re not just random things they’re physiologically back their science back and they make a lot of sense but they’re also kind of unconventional so we’re gonna get right to this and we’re not wasting any time I do want to make sure you hit that red subscribe button but I also want to make sure you hit that Bell icon that way you can be part of my notification squad and know whenever I post a new video because we post videos three to seven times per week and it’s always good content like this so let’s go ahead and let’s dive right in to number one okay the number one mistake that people make is never ever varying their cardio intensity okay they’ll go on a treadmill or go on elliptical or something like that or even if they do Heinz it’s the interval training they’re keeping their intensity roughly the same day over day now what this is going to do is it’s going to condition the heart to get super adapted now ultimately we want this to a degree we want the heart to get adapted we want that left integral to get a little bit larger a little bit stronger we want the muscle cell wall though they’re they’re all muscle wall the heart to get bigger and stronger so that our stroke volume increases but if it happens too much then what happens is we get way too efficient you see the metabolic or fat loss effect of cardio comes from it being a little bit challenging so when it starts getting too easy from an endurance from a heart standpoint it’s actually not having as good of an effect on our body composition sure it’s good for our cardiovascular system but also varying your intensity is gonna be good for that so you just want to do some days where you’re going easy some days where you’re pushing it some days where you’re doing easier intervals some days where you’re doing harder intervals now the same thing applies with your lungs you see your lungs adapt and your lungs become more efficient at transferring oxygen but also your diaphragm is a muscle and your diaphragm helps expand your ribcage so that you can breathe so when your diaphragm becomes more efficient at expanding and contracting well then of course breathing in general becomes easier which means working out is easier it sounds kind of counterintuitive but you don’t want working out to become it needs to be mildly difficult and you need to always be pushing it a little bit so this leads me in to number two okay this mistake is very similar to number one but it has more to do with sort of the kinesiology size or the body mechanics and that’s doing the same movements for cardio over and over again I’ll give you a very basic example okay you see the person that goes into the gym and they go on the elliptical and they just hit the elliptical for 30-40 minutes every single day but then you notice that they’re never really getting any results well it isn’t just because their metabolism has adapted to that it’s because they’re lacking two things they’re lacking progressive overload okay they’re saying at the same resistance so there’s no overload on the muscle it’s just getting in a rhythm but they’re also never cross-training and changing direction of movement so if you’re moving in one direction your body is going to do whatever it can to find some efficiency with that another example is a runner you see a lot of runners that aren’t an amazing shape yet they’re decent runners they don’t have the body you would necessarily want but they’re good at running it’s because their bodies have gotten so adapted to just having short hip flexors that move them through the motions their hamstrings are used to moving through that specific motion their quads move through that specific motion but the moment you have them do some kind of lateral movement they’re huffing and puffing because they had to move outside of the realm of what they’re normally doing it’s never about adapting to much it’s always about shocking the system so cross train if you do the elliptical then one day go do the stair climber if you always do the stair climber then one day go hit the treadmill on an incline switch it up do some high-intensity interval training it makes a big difference okay number three is aiming for a specific heart rate range I know a lot of people that base their training off of a simple heart rate monitor this is not the way to go and even worse basing it off that little chart that’s on the treadmill because that’s totally bogus here’s why this is a problem okay the heart rate sure that has some merit the problem is that weather will change it dramatically weather will change your heart rate if it’s hot out your heart rates gonna change if you don’t sleep well your heart rate is naturally gonna elevate sometimes 10 15 even 20 beats per minute depending on how sleep-deprived you are because you’re in a stress state you have different catecholamines adrenalin pumping everything like that that’s a big deal okay so that means that when you go to the gym you’re registering in your mind and you’re registering heart rate why’s that you’re working out harder than you are so you’re actually not getting that much of an effect so you’re just I’m trying to get to my 160 heart rate well you got the 160 a lot easier because you didn’t sleep okay the other thing is stress it’s studies have shown to that like even stress from work or stress from home can increase your beats per minute four to six sometimes even more than that beats per minute that’s a lot so we really want to be careful there so what do you do to fix that well you don’t pay attention to your target heart range if you do want to play around with that look at heart rate variability that’s a little bit more advanced and I’ve done videos on that but that’s something you might want to follow this next one is one that you maybe have done before or maybe you’ve seen the guys in the gym that are doing it the guys that go ahead and do some bench press and then immediately jump off the bench press and start hitting jump rope for a while now I don’t just mean jump rope but any kind of cardio in between sets I understand the premise of this let’s try to get our workout in and combine our cardio so we can get in and out of the gym as fast as possible yes that makes sense but segregate your cardio from your lifting it’s very important if you do any kind of cardio between your lifting do you accept the fact that you are going to slow down the results of the actual lifting you’re gonna fatigue yourself there’s a couple things that go on first of all your task switching studies have shown that it takes a lot of oxygen to take your brain from going one direction and to have it shift to another direction our bodies and our brains aren’t designed to like tasks which super efficiently we’re designed to be a little bit more focused we’re not multitaskers so if you’re bench pressing and you’re in lifting mode and then you try to switch gears over to cardio mode believe it or not that takes extra oxygen consumption and it completely throws you a loop so this causes central nervous system fatigue which therefore messes you up even more okay so it drains a lot of these energy stores from the nervous system and overall but lastly it affects your creatine phosphate levels your creatine phosphate levels that’s what’s gonna give you that initial surge of strength when you’re lifting at the end of the day your lifting is what is going to increase your resting metabolic rate and make you burn fat more so don’t sacrifice your lifting for cardio okay your cardio should be good but it should be separate and apart so don’t do your cardio in between sets unless you’re doing a specific tailored workout as such okay the next one is doing your cardio in a non fasted State I can’t even remember the last time that I deliberately went out and did cardio for cardio sake not on an empty stomach okay when you’re on an empty stomach your sympathetic nervous system kicks into gear what this means is that you have more adrenaline you have more epinephrine you have all these different things that are causing you to burn more fat okay mainly because they cause the upregulation of what’s called cyclic adenosine monophosphate save you the details there but basically what that does is it tells your body hey we need to start burning energy that is stored because this person is in some kind of stressful situation okay it doesn’t have to be a bad stressful situation but the fact is cyclic adenosine monophosphate allows fatty acids to get mobilized and turns that switch from storage to burning and this will only occur if insulin is not present what that means is the moment you eat insulin is present which means that cyclic adenosine monophosphate can’t kick into overdrive and you cannot burn as much fat so do your cardio in a fasted state save yourself the time save yourself the energy okay the number six cardio mistake is going to be doing your cardio in a pre-workout State very similar to how I discussed it in between your sets okay studies have shown that if you do cardio pre-workout your strength decreases dramatically remember the biggest driver of our metabolism is our muscle and I don’t care whether you are a 300-pound bodybuilder or whether you are a 105 pounds four foot seven female that’s just trying to stay in shape okay the fact is cardio is not necessarily what drives our metabolism cardio is a catalyst the weight training is what actually drives our metabolism because it builds the muscle okay little muscle or a lot of muscle muscle burns fat so when we sacrifice our workouts for cardio that’s when we mess things up your cardio should be after the workout when you’re segregating it not before again it comes back to that central nervous system fatigue once again what’s wild is that when you fatigue your central nervous system too much you have an upregulation of serotonin upregulation of serotonin sounds like a good thing because it’s a feel-good hormone but it increases the perception of your activity let me give you an example if you were to go sit in a sauna or a steam room and started to break a sweat and then went right into the gym and started working out wouldn’t your perception of your workout be a little bit higher simply because you’re already sweating see a lot of times we we come to believe that just because we’re sweating we’re working out harder that’s not the case so it’s like if you go and you do cardio first and then you start lifting you psych yourself out you think your workout is better than it was because you’re already sweating your heart rates up a little bit that doesn’t mean anything and that’s one factor when you look at your workouts so disregard that separate your cardio and separate your lifting okay and the number seven mistake okay this is a big one though is people are simply overtraining with their cardio you have to let yourself recover not only for your performance but so that you don’t adapt too much in an ineffective way we’ve come full circle here adaptation is not our friend in this case we don’t want to be adapted okay we want to be fat adapted where a body is used to burning fat but we don’t want our body just efficiently expecting us to do cardio if we do cardio every single day then the body expects us to do cardio it’s becomes our norm take some days off and you will have a bigger effect I would rather you do cardio three or four days per week or even five days per week but do it with intervals where you’re surging up and down with different movements than just getting up seven days a week and hitting the elliptical for 15 to 20 minutes it’s just not gonna get you that much of an effect so anyway hopefully this becomes the Internet’s leading cardio mistake video and with your help it can be so give it a share go ahead and comment down below if you have ideas for future videos and I’ll see you in the next one

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7 Cardio Mistakes That Slow Weight Loss

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7 Cardio Mistakes That Slow Weight Loss – Thomas DeLauer

1) Doing the same kind of cardio (body and muscles adapt to be more efficient)

Aerobic fitness, anaerobic fitness, and muscular endurance place demands on the heart that result in adaptations to the cardiovascular system:

Heart Adaptations

The muscular walls of the heart increase in thickness, particularly in the left ventricle, providing a more powerful contraction.

Lung Adaptations

During adaptation, your lungs’ efficiency improves as well – respiratory muscles become stronger and allow for larger amounts of air to be inhaled and exhaled with each breath

2) Letting it become easy

If it becomes easy, you aren’t creating new adaptations:

For muscles to continue to grow, progressive overload is required in order to put the muscles under enough stress to be broken down

3) Aiming for the target heart rate (it is not always ideal)

Continuously aiming for your target heart rate pushes you to the limit every time, which can result in overtraining

our ideal “target” heart rate can oftentimes be skewed:

A lack of sleep will elevate your heart rate 5-10 beats per minute (on average)

While this may not seem like a big change, coupled with the other factors below, a lack of sleep could cause you to train at heart rate levels that are below your optimal training zones

Stress has the same affect on your heart rate as a lack of sleep – a study from Hypertension
showed that workplace stress raised heart rates by 4-6 bpm

4) Doing it in between heavy sets (like crossfit) to try to save time

From a mental standpoint, you may find you can’t concentrate fully on either form of training when alternating the two

It’s been found that the constant switching uses up oxygenated glucose in the brain, making us more tired

The brain uses glucose to fuel all its cellular activities, and neurons can’t store extra reserves – which means you don’t want to run out, because doing so impedes neural communication

5) Doing it NON-fasted

Exercising while fasted is beneficial because it complements your sympathetic nervous system (SNS) along with your capacity to burn fat

Your body’s fat burning processes are controlled by your SNS, which is activated by exercise and by lack of food

The combination of fasting and exercising maximizes the impact of cellular factors and catalysts (cyclic AMP), which force the breakdown of fat and glycogen for energy

6) Doing it pre-workout immediately (kills your strength which is your main driver of metabolism)

Glycogen Stores

Cardio uses up “energy,” and energy used by the muscles is technically not glycogen, but the phosphate bonds in adenosine triphosphate (ATP)

When energy is needed, one of the phosphate bonds is broken, resulting in an energy release and the creation of the subsequent adenosine diphosphate (ADP) and waste materials

7) Not taking any time off

Overtraining

Believed that exercise-related immunosuppression is due to tissue trauma sustained during intense exercise, producing cytokines, which drive the development of a T(H)2 lymphocyte profile

Repetitive, high volume exercise with inadequate rest causes injury (microtrauma) to joints, muscles and connective tissue

This injury in turn activates monocytes to produce and release inflammatory cytokines such as IL-1β, IL-6 and TNF-α

These cytokines would then initiate a ‘whole-body’ response, involving chronic systemic inflammation and suppressed immune function

Cytokine hypothesis involves HPA axis and its effect on testosterone

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