8 Cardio Mistakes you’re Probably Making

28th May 2019
When doing cardio exercises, we usually think faster is better. Yet this belief can lead to some serious injuries. Truth is, cardio is different for every person, so you should know your body and its limits before you hurt yourself.

Cardio mistakes happen more frequently than one would expect. Exercising is more than looking good. Even though toned muscles and a healthy weight are good goals to have, your health needs you to exercise. Having a consistent cardio routine will improve your cardiac health, physical performance, and overall wellbeing.

However, it’s common to forget proper form in the midst of a demanding cardio routine. Having the muscles is great, but it’s key to keep your health in mind. An inadequate form can cause injuries in the long term: exactly what you’re trying to avoid!

This doesn’t mean you should give up on cardio. On the contrary, cardio should be one of the key aspects of a balanced workout routine.

In order to make the most out of your workout, keep an eye out for these common mistakes. Although small, they can be damaging to your health over the long term! Ensure your sweat session is effective and healthy with today’s article.

Read more: Too Much Cardio: 6 Signs Your Cardio Workout is Hurting You

Most frequent cardio mistakes

These are the main cardio mistakes that must be avoided:

1. Lack of warm up during cardio routines

As with all exercise, practicing cardio requires a progressive warm up. A common mistake is engaging your whole body in a demanding routine at once, without the necessary previous graduation. It goes from zero to everything, and this mistake can cause injuries.

2. Excessive speed: cardio mistakes

There are people who think that practicing cardio implies speed. Then, they do the exercise quickly, with the only desire to finish it. However, to be effective, exercise requires time.

If you act too quickly, neither the muscles nor the cardiovascular system works well. It’s necessary to feel the action of each muscle and each beat of the heart; you can’t try to save time when practicing cardio.

3. The repetition of the cardio routine

Always dedicating yourself to the same exercise is another frequent error. This is the case with people who design a routine and always repeat it. Surely, personal preferences affect this choice.

When practicing cardio, we must vary the routines so that the body does not become used to always doing the same.

To practice cardio with good results, it’s necessary to incorporate different exercises. Running on the treadmill, the elliptical machine, and other options should alternate during the course of the sessions.

4. Always the same rhythm: cardio mistakes

The cardio practice involves demanding different reactions from the body. When the same speed is always maintained, the body becomes accustomed to this.

On these occasions, exercise is no longer a challenge, and the effectiveness of the practice decreases. As the exercises become harder, you have to vary the speeds. Cardiovascular exercises work well when you alternate accelerations and moments of calmer rhythm.

5. Fasting while cardio training

There’s a widespread belief that suggests practicing cardio while fasting produces better results. Actually, the opposite happens.

The body needs glucose for physical activity, and if it’s not available, it reduces muscle mass. Therefore, practicing cardio while fasting is equivalent to losing muscles. This observation is especially valid for those who perform high-intensity exercises.

6. Lack of water

It is known that the body needs plenty of water to function. Precisely, training causes perspiration and, in this way, the body loses fluid. It’s necessary to replace it. That’s why drinking plenty of water during practice is essential.

Drinking liquid before, during and after the exercises will keep the body adequately hydrated. It’s not convenient to drink a bottle of water all at once; hydrating every half an hour is the best way forward.

7. The appearance of body pains during cardio workouts

Pain is a defense mechanism of the body. If you experience any pain, you need to stop exercising immediately.

The pain may be temporary and may pass quickly, and in that case, the activity may resume. However, it’s also possible that the body is indicating a more important injury; when this happens, if the exercise continues, the problem will be accentuated.

You have to be attentive and listen to the signals from the body. Pyramidal tract syndrome is a more common contracture than we think.

You might also like: The Four Best Stretching Exercises to Relieve Groin Pain

8. Excess isn’t good

Every person has their rhythm, their measure, and their resistance. What favors one person isn’t always equally beneficial for someone else.

Sometimes pride gets in the way and you fall into excesses that can eventually damage the body. Overtraining is a problem that causes havoc on health.

In short, physical activities must be integrated into the life of each person. It’s necessary to plan exercise in a personalized way so that it has a good effect. Otherwise, it can harm your health.

  • Artiem Madrid. Rutinas de entrenamiento cardio. Extraído de: https://www.artiemhotels.com/uploads/media/defaul/0001/03/f71ad2c76220eba1e49828a01e3fd6468df4d455.pdf
  • Coordinadora Nacional de Artritis. 2014. Ejercicios de capacidad cardiovascular. Extraído de: http://www.conartritis.org/wp-content/uploads/2014/lograr_ejercicios_cardio.pdf