Blunder 4 -- The "cardio queen" mentality. When I first heard this expression, I knew exactly what it referred to. It's someone who gets on a cardio machine and spends endless amounts of time on it in the hopes of losing body fat. Some people go up to 90 minutes and longer on a cardio machine. The problem with this strategy is it's completely ineffective. It's a poor method to lose body fat and a real time-waster. You can work out for long sessions with moderate intensity or use shorter sessions with higher intensity (based on your fitness level). You can't do both!
The shorter, more-intense session will burn more overall calories and preserve muscle, which will make you look tight and lean when you get to your scale weight goal. In addition, the shorter/intense sessions will have a more profound effect on the calories you continue to burn 24 hours after completing the session. This is referred to as the 24-hour afterburn.
Want to lose fat efficiently through cardio? Pick up your pace a bit and try to get a more intense and efficient 30 to 45 minutes. You don't need to be huffing and puffing for dear life, just increase the intensity a bit and keep it sustained at a higher level within your target heart-rate range.
Labels: cardio, exercise, fitness, metabolism, mistakes, myths, Raphael, workout
Comment: Saturday, April 25, 2009 1:03:00 AM - 
said...
You want me to walk faster, but due to arthritis, I just can't. How can I lose weight on my treadmill when my fast speed would be a slow walk for you?
Comment: Saturday, April 25, 2009 5:02:00 AM - said...
seems right on point.
points made are realistic and have been my experience too.
since i'm a 70's junk food junkie my diet and fitness is slower than a more disciplined person, but i sure like/need the reminders.
lar
Comment: Monday, June 22, 2009 7:53:00 AM - said...
How long is a short/intense worksout considered to be vs. the amount of time for a long/less intense workout? I would lonve to shoot for the tight/lean look!
Comment: Friday, June 26, 2009 8:58:00 AM - said...
If you "kick it up a notch", you are increasing your heartrate. This comes back to a question I've asked before....my target heart rate is 124-150. I barely feel like I'm doing anything if I stay in that range. When I get in the upper 150's to upper 160's, THEN I feel like I am getting a good workout. How do you decide what is a 'more intense' workout, based on HR, when I personally feel that range is not giving me a good workout at all???
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