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7 Cardio Mistakes That Slow Weight Loss - Thomas DeLauer


1) Doing the same kind of cardio (body and muscles adapt to be more efficient)

Aerobic fitness, anaerobic fitness, and muscular endurance place demands on the heart that result in adaptations to the cardiovascular system:

Heart Adaptations

The muscular walls of the heart increase in thickness, particularly in the left ventricle, providing a more powerful contraction.

Lung Adaptations

During adaptation, your lungs' efficiency improves as well - respiratory muscles become stronger and allow for larger amounts of air to be inhaled and exhaled with each breath

2) Letting it become easy

If it becomes easy, you aren’t creating new adaptations:

For muscles to continue to grow, progressive overload is required in order to put the muscles under enough stress to be broken down

3) Aiming for the target heart rate (it is not always ideal)

Continuously aiming for your target heart rate pushes you to the limit every time, which can result in overtraining

our ideal “target” heart rate can oftentimes be skewed:

A lack of sleep will elevate your heart rate 5-10 beats per minute (on average)

While this may not seem like a big change, coupled with the other factors below, a lack of sleep could cause you to train at heart rate levels that are below your optimal training zones

Stress has the same affect on your heart rate as a lack of sleep - a study from Hypertension
showed that workplace stress raised heart rates by 4-6 bpm

https://www.ahajournals.org/doi/full/10.1161/01.hyp.35.4.880

4) Doing it in between heavy sets (like crossfit) to try to save time

From a mental standpoint, you may find you can't concentrate fully on either form of training when alternating the two

It’s been found that the constant switching uses up oxygenated glucose in the brain, making us more tired

The brain uses glucose to fuel all its cellular activities, and neurons can't store extra reserves – which means you don't want to run out, because doing so impedes neural communication

https://www.sciencealert.com/how-multitasking-drains-your-energy-reserves-and-what-you-can-do-about-it

5) Doing it NON-fasted

Exercising while fasted is beneficial because it complements your sympathetic nervous system (SNS) along with your capacity to burn fat

Your body's fat burning processes are controlled by your SNS, which is activated by exercise and by lack of food

The combination of fasting and exercising maximizes the impact of cellular factors and catalysts (cyclic AMP), which force the breakdown of fat and glycogen for energy

6) Doing it pre-workout immediately (kills your strength which is your main driver of metabolism)

Glycogen Stores

Cardio uses up “energy,” and energy used by the muscles is technically not glycogen, but the phosphate bonds in adenosine triphosphate (ATP)

When energy is needed, one of the phosphate bonds is broken, resulting in an energy release and the creation of the subsequent adenosine diphosphate (ADP) and waste materials

7) Not taking any time off

Overtraining

Believed that exercise-related immunosuppression is due to tissue trauma sustained during intense exercise, producing cytokines, which drive the development of a T(H)2 lymphocyte profile

Repetitive, high volume exercise with inadequate rest causes injury (microtrauma) to joints, muscles and connective tissue

This injury in turn activates monocytes to produce and release inflammatory cytokines such as IL-1β, IL-6 and TNF-α

These cytokines would then initiate a ‘whole-body’ response, involving chronic systemic inflammation and suppressed immune function

Cytokine hypothesis involves HPA axis and its effect on testosterone