I've read before that if you are trying to burn more fat and build a more muscular physique then it's wise not to overdo it on your cardio sessions. I enjoy cardio workouts very much but at the same time, I still want to keep and build the muscle that I do have. When I belonged to the gym, I would run on the treadmill and then sometimes lift weights right after. I've read that this isn't a good idea. It's more effective to separate your workouts so that you do cardio one day and weight training another.
Better Cardio for Less Muscle Wasting
When you spend long sessions doing a cardio workout, you do burn a lot of calories. However, you are also probably burning through muscle. The thing with long cardio routines is that you can burn a lot of calories during that session but when you lift weights, you will burn more calories during rest. More muscle means a faster metabolism which burns more bodyfat.
Having a Good Balance
In order to have a good balance of cardio and weights, it's probably better to skip the long cardio sessions and replace them with interval training. I used to do that a lot on the treadmill by warming up with a light jog for 5 minutes then running as fast as I could for about 1 minute. I'd repeat that about five times. It made the time on the treadmill a lot less boring. If I got bored with the treadmill, I would do the same on an elliptical machine.
I would then do some weight lifting on the next day and alternate days between cardio and weights. This is probably a better balance if you are trying to maintain muscle and burn more fat.
What is your routine like? Are you doing too much cardio or not enough?
Cardio (cardiovascular exercise) is one of those things that you either hate it or your love it. A quick definition of cardio is any exercise which raises your heart rate and increases your blood circulation. For myself, I love doing cardio. It is as fun for me as lifting weights. But for many people, they just can't stand doing it. The big reason most people do cardio is to burn calories in order to shed the pounds. However, there are numerous benefits to performing cardio that we should keep in mind - particularly if you are not a fan of cardio.
Stronger Heart
First off, cardio helps to improve your heart health. The heart is a muscle and cardio is the way to work it out. Many people cannot run 1 mile let alone climb a set of stairs without being short of breath. Performing cardio on a regular basis will strengthen your heart, thus making it easier to do simple tasks such as climbing stairs without becoming winded.
Cardio Makes You Feel Good
I've felt the "runner's high" before after a good run. Cardiovascular exercise releases hormones that make you feel good. This is one of the reasons that exercise is such a great stress reliever. Not only that, but I feel energized for the rest of the day after a good cardio session.
Increased Metabolism and Weight Loss
Cardio is a great way to lose weight and keep it off. Regular cardio will increase your metabolism making it possible to lose weight or maintain a healthy one. HIIT (High Intensity Interval Training) is a good way to achieve this.
Reduce Risk of Heart Disease
Heart disease risk increases with being overweight, smoking, high-cholesterol, and lack of exercise. Heart disease can affect adults of all ages and getting in a few cardio sessions per week can help reduce the risk.
How much cardio a person should do varies from who you get your advice from. Some experts recommend 20 minutes at about 3 - 4 times per week while others say 30 - 45 minutes at 3 - 5 times per week. I think doing at least 20 minutes a few times per week is an excellent start.
