Help, my cardio doesn’t work!
Sorry:
There are no two ways about it; cardio is hard work!
Running, swimming, cycling; these things all take time, commitment – and a whole bunch of self-discipline.
When you’re putting in the effort and not getting the payoff, it can leave you feeling desperate and ready to throw in the towel.
But you haven’t given up, or else you wouldn’t be reading this article, right?
We all know that cardio is a critical part of our lives; there are ALMOST as many benefits as a day’s worth of Tweets on the Trump Twitter account.
If you’re not getting the results you want from your cardio program, don’t give up!
All it takes is a little determination, discipline, and insight. Read on, and let me help you get back on track:
Contents
Cardio Doesn’t Work for me… Here’s Why Your Cardio Program is no Good
You’re not going hard enough
Many think that quantity beats quality, and they apply this concept to their workouts.
Here’s the thing:
Just because something takes a long time to do, it doesn’t make it any more worth doing.
Do you like the sound of spending less time on your cardio and actually seeing the results you want?
Then, it’s time to take it up a notch; boost the intensity of your cardio.
High-Intensity Interval Training (HIIT) operates with this principle in mind, and it has been proved to be highly effective.
Try to make your workouts shorter and more intense.
The effectiveness of this method has been proven time and time again, and you need to be utilizing intensity if you want to start seeing tangible results FAST.
If you want to learn more about HIIT, go check out my beginners ABC on high intensity interval training. This article is definitely worth a read!
You’re Not Mixing Things Up
Humans are creatures of habit, and we fall into routines easily.
It’s all-too-easy to do this with our cardio, opting for the same exercises every time we work out.
Over time, your chosen exercise will become easier, and you will feel a boost in confidence, maybe even thinking you are FINALLY fit.
But this is far from the truth. What’s actually happening is that your muscles, cardiovascular, respiratory, and other systems are becoming accustomed to the exercise.
In this case, your level of fitness will stagnate, and you won’t see the gains you are looking for.
Remember that there are many different types of cardio exercise:
- running
- swimming
- cycling
- walking
- jogging
- skipping
- dancing
- cross-trainer
- rowing
And even if you alternate between exercise types, you should also alternate your method. For example, here are the variables you can mix up with running:
– terrain: incline, decline, flat
– surface: trails, concrete, grass
– intensity: sprint/jog/run
All of these exercises involve cardio, and there is really no limit to how many you add to your routine- the sky is the limit!
If you want inspiration, I have gathered a TRUCKLOAD of different exercises into my massive guide on cardio workouts and exercises. Be sure to check it out and bookmark it for future reference!
Your Life is Out of Balance
You’re only as fit as your life allows- if you haven’t optimized your life, you’re bound for disappointment.
These are massive factors in the performance of your body, and you’ll want to maximize these to get the best from your cardio program:
- Sleep: Your body needs time to rest and recover, so the importance of having quality sleep cannot be overstated. Aim for 8 hours, and be sure not to use screen-based technology an hour before you hit the sack.
- Stress: Develop a cardio program that is an enjoyable part of your life- it shouldn’t be something you squeeze in. Working out while relaxed will always bring better outcomes.
- Nutrition: “You are what you eat,” sums it up nicely. Be sure to eat enough calories to fuel workouts and support recovery, and aim for whole foods- the less processed, the better. A nutrient-rich diet will turbocharge your fitness gains.
“Sleep deprivation affects roughly 60 million Americans each year and is caused by a number of factors, including unbalanced diets, too much stress, and brains that seem to be in overdrive 24-7.”
Reference: active.com – How Sleep Improves Cardio Performance
Final Words: Maximize Your Cardio Program
There are many factors that contribute to your level of cardio fitness and why your cardio doesn’t work.
If you are feeling hard done by right now, take note of these three key reasons.
By adding intensity, life balance, and variety to your cardio program, you are guaranteed to start seeing the results you deserve.
Hey!
Before you leave, bookmark my MASSIVE guide to cardio training – packed with hacks and helpful workout routines!
Frequently Asked Questions About Cardio Training
Q: How long should my cardio workouts be?
A: The duration of your cardio workouts depends on your fitness goals and the intensity of your training. For high-intensity interval training (HIIT), 20-30 minutes can be sufficient. For moderate-intensity steady-state cardio, aim for 30-60 minutes. Remember, as mentioned in the article, quality often matters more than quantity – shorter, more intense workouts can be more effective than longer, low-intensity sessions.
Q: How many times per week should I do cardio?
A: For general fitness, aim for 3-5 cardio sessions per week. However, if you’re just starting out, begin with 2-3 sessions and gradually increase the frequency. Always allow adequate rest between sessions, especially when doing high-intensity workouts, to prevent overtraining and allow proper recovery.
Q: Can I do cardio on an empty stomach?
A: While some people prefer fasted cardio, it’s highly individual. For high-intensity workouts, having some fuel in your system can help improve performance. If you’re doing moderate-intensity cardio and feel comfortable exercising on an empty stomach, that’s fine too. Listen to your body and ensure you’re properly hydrated regardless of your choice.
Q: Why am I not losing weight despite doing regular cardio?
A: Weight loss is primarily influenced by your overall caloric balance. As the article mentions, nutrition plays a crucial role. Even with regular cardio, if you’re consuming more calories than you’re burning, you won’t lose weight. Focus on maintaining a balanced diet alongside your cardio routine, and ensure you’re getting adequate sleep and managing stress levels.
Q: Should I do cardio before or after strength training?
A: This depends on your primary fitness goals. If your main goal is to improve cardiovascular fitness or endurance, do cardio first. If your priority is building strength or muscle, do strength training first when your energy levels are highest. You can also separate cardio and strength training into different sessions to maximize performance in both.
Q: How do I know if I’m working hard enough during my cardio session?
A: There are several ways to gauge your workout intensity:
- Heart rate monitoring: Track your heart rate to ensure you’re working in the right zone for your goals
- Talk test: During moderate intensity, you should be able to hold a conversation but not sing
- Rate of perceived exertion: On a scale of 1-10, moderate intensity should feel like a 5-7, while high intensity would be 8-9
- If you’re doing HIIT, you should feel significantly challenged during the high-intensity intervals
Q: What should I do if I hit a cardio plateau?
A: As mentioned in the article, variety is key. If you’ve hit a plateau:
- Change up your routine with different types of cardio exercises
- Adjust the intensity of your workouts
- Modify variables like terrain, speed, or resistance
- Ensure you’re getting adequate rest and nutrition
- Consider incorporating new challenges like hills, intervals, or different equipment
Q: How long does it take to see results from cardio training?
A: Results vary depending on factors like:
- Your starting fitness level
- Consistency of training
- Intensity of workouts
- Diet and lifestyle habits
- Quality of rest and recovery Generally, you might notice improvements in energy levels and endurance within 2-4 weeks of consistent training. Physical changes typically become more noticeable after 6-8 weeks of regular exercise combined with proper nutrition.