3 Common Myths “Cardio Killing Your Gains”
Head of endurance, coach Jackson taking the members through a 20 minute cardio session at the end of their strength session
When it comes to achieving your fitness goals, there’s a lot of confusion surrounding what type of training is best for you. The most common dichotomy that we hear from our clients is that between cardio and resistance (strength) training. For example, us personal trainers often get into conversations with our clients saying something along the lines of;
‘If I start doing cardio, then I will lose my muscle mass’ or conversely ‘if I start resistance training, then I won’t be fit or fast enough during my cardio sessions.’
Presenting cardio and resistance training as enemies is downright wrong.
In truth, cardio and resistance training can be great partners, and incorporating them into your fitness regime may in fact help in achieving your fitness goals. This notion is an integral reason as to why personal training sessions at Lockeroom have are designed to incorporate both these aspects to fitness we have an 80:20 approach balancing strength and cardio in every session we deliver.
Founder and CEO of Meet-Magic, Carl Gough being instructed under the watchful eye of the head coach of boxing Jamie Rae
Myth Busted #1 - Cardio is not the enemy of muscle gains.
When combined with a consistent resistance training routine, cardio can help you build muscle faster and more efficiently. Particularly steady state (Zone 2) cardio not only helps to improve your overall fitness level, it also increases blood circulation to damaged muscle tissue which can assist in recovery post sessions. Therefore, this enables you to train more frequently and allows you to push yourself harder during your resistance training sessions. The evidence suggests that increasing your training volume and training frequency can allow for positive adaptations.
Maybe cardio is the one missing piece in your program?
Cardio can be used as an awesome tool in your dieting phase to help burn more calories and as a result may assist in a reduction in overall body fat. This may help you to see the muscle you’ve been working so hard to build. We know that when you reduce your body fat, your muscles become more visible. From a psychological standpoint this may also give you the motivation to keep pushing yourself, allowing you to go that extra step or do that extra rep.
Myth #2 - Cardio will not make you ‘burn out.’
The truth is cardio will help to improve your endurance and this is not entirely based upon your physical fitness levels. The data suggests that partaking and improving your physical endurance consistently can also have a positive impact on your mental resilience. Think about it this way; Through consciously and consistently doing something that is physically challenging even when you really don’t feel like doing it demonstrates determination, grit and discipline. these traits are essential in overcoming adversities and obstacles that life will inevitably and unapologetically throw your way. The more you put yourself willingly in these situations, you are inadvertently preparing yourself for life’s many challenges, and this is where growth is made.
Would you rather be a proactive or reactive individual?
Myth Busted #3 - Cardio does not have to be a chore
Our experience as personal trainers on the gym floor has revealed that when it comes to resistance training people are reasonably good at judging their tolerance and know what days to push the envelope. The same can’t be said when it comes to cardio, generally people only have one gear - full throttle.
People avoid cardio because they are under the impression that a session's merits are determined by how defeated they feel. This could not be further from the truth.
The 5 heart rate zones are the best way to quantity exercise intensity. As discussed it is widely assumed that ‘more is better’ leading people to program output that pushes them to the bottom of the table. Importantly cardio within Zone 2 helps to build your aerobic base which serves as the foundation of your cardiovascular system. By dedicating time to training in this HR your body will improve its ability to both perform and recover from high intensity bouts. This type of training also puts very little strain on the body meaning that it can easily be included in a training program without interfering with your primary goals.
Head of endurance, coach Jackson running the 2022 SMHHM
Key Takeaways
Incorporating both cardio and resistance training in your training can will help achieve your fitness goals
Cardio will not burn you out. It will help you recover faster and may actually make you a more resilient and energetic individual
Knowing what type of cardio and what heart rate zone your targeting will help you become fitter, faster, and stronger very quickly!
Want to see how cardio can help with your fitness goals this year?
Interested in Lockeroom Gym Personal Trainers Sydney? Enquire here: [https://lockeroomgym.com/apply](https://lockeroomgym.com/apply)
