The Truth About Cardio: Are You Doing It All Wrong?

Introduction

Cardio—love it or hate it, you can’t escape it. But let’s get real for a second: Are you actually doing it right, or are you just running in circles (literally) without real results?

Some people obsess over cardio, thinking more is always better. Others avoid it like it’s their personal enemy, convinced it’ll “burn all their gains.” So, who’s right?

Spoiler alert: Neither. Like most things in fitness, it’s not about “more” or “none”—it’s about doing it right. So, let’s break down what cardio actually does, how much you should be doing, and the best ways to make it work for your goals.

1. What Does Cardio Actually Do? (It’s More Than Just Fat Loss!)

Most people think of cardio as the great fat burner—but that’s only part of the story.

Cardio benefits you in ways you might not expect:

✅ Improves heart health (obviously)
✅ Enhances endurance and stamina (so you’re not dying after a flight of stairs)
✅ Boosts recovery by increasing blood flow to muscles
✅ Reduces stress and improves mood (hello, endorphins!)
✅ Supports metabolic health—regular cardio improves insulin sensitivity (Hawley & Gibala, 2009)

So why do so many people either overdo it or avoid it completely?

2. The Two Types of Cardio: Which One is Right for You?

Not all cardio is created equal. You’ve probably heard of HIIT (High-Intensity Interval Training) and LISS (Low-Intensity Steady-State)—but which should you be doing?

💥 HIIT (High-Intensity Interval Training) – The Fat-Torching, Time-Saving King

• What it is: Short bursts of intense effort (think sprints, battle ropes, burpees) followed by rest.
• Best for: Fat loss, endurance, and maintaining muscle while cutting.
• How it works: HIIT creates an afterburn effect (EPOC), meaning you keep burning calories even after you stop (Burgomaster et al., 2008).
• How often? 2–4 times per week, 20–30 min max (more is not better!).

🚶 LISS (Low-Intensity Steady-State) – The Slow and Steady Winner

• What it is: Moderate cardio like walking, cycling, or jogging at a steady pace.
• Best for: Recovery, endurance, and active fat burning without taxing the body.
• How it works: Uses fat as a primary energy source and doesn’t spike cortisol levels as much as HIIT.
• How often? 3–5 times per week, 30–45 min sessions.

📌 The mistake? Many people do too much LISS expecting extreme fat loss OR they do HIIT daily and burn out. The real magic happens when you balance both.

3. How Much Cardio Do You Actually Need?

This depends on your goal:

🔥 Fat Loss: 3–5 days of cardio (mix of HIIT and LISS) + strength training.
💪 Muscle Gain: 2–3 days of LISS or low-intensity HIIT (e.g., sled pushes, rowing).
🏃 Endurance Training: 4–6 days of cardio with varied intensity.
🧘 General Health: 150 minutes of moderate-intensity cardio per week (per WHO guidelines).

Are You Doing Too Much?

🚨 Signs you’re overdoing cardio:

• Constant fatigue or feeling drained
• No strength or muscle gains (your body is burning muscle for fuel!)
• Joint pain or recurring injuries
• Intense hunger cravings (your metabolism is out of whack)

4. How to Make Cardio Suck Less (Yes, It’s Possible!)

Let’s be honest—cardio can be boring. But it doesn’t have to be!

💡 Ways to make cardio actually fun:
✅ Play a sport (basketball, boxing, soccer—way better than the treadmill!)
✅ Try hybrid training (mix weights + cardio—like sled pushes or kettlebell circuits)
✅ Use a heart rate monitor (track your intensity to stay engaged)
✅ Listen to podcasts or audiobooks—cardio = learning time
✅ Get a cardio buddy—nothing makes time fly like a little friendly competition

🚨 STOP doing cardio you hate. If you despise running, why force yourself? Find a type of cardio you actually enjoy—dance, swimming, hiking—it all counts!

5. The Role of Herbs in Cardio Performance

Did you know certain herbs can boost endurance, improve circulation, and reduce fatigue? Here are some top picks:

🏆 Rhodiola Rosea – The Endurance Booster

• Improves oxygen efficiency and stamina (De Bock et al., 2004).
• Reduces fatigue and increases time-to-exhaustion.

💡 Take 200–600 mg before workouts for maximum benefit.

🏆 Cordyceps – The Oxygen Enhancer

• Increases ATP production (cellular energy) (Holliday et al., 2004).
• Great for endurance athletes and high-altitude training.

💡 Take 1–3 g daily for sustained energy.

🏆 Beetroot – The Nitric Oxide Powerhouse

• Boosts blood flow and oxygen delivery to muscles.
• Shown to improve performance in runners and cyclists (Larsen et al., 2007).

💡 Drink beetroot juice pre-workout for best results.

Conclusion: Are You Using Cardio the Right Way?

If you’ve been grinding away on the treadmill for hours or avoiding cardio completely, it’s time for a rethink.

🚀 Want to burn fat while keeping muscle? Balance HIIT + LISS.
💪 Want better endurance and recovery? Add functional movement and herbal support.
🎯 Want to stop hating cardio? Make it fun and goal-oriented.

Cardio isn’t the enemy—it’s just a tool. The question is: Are you using it the right way?

References

• Burgomaster, K. A., Howarth, K. R., Phillips, S. M., et al. (2008). "Similar metabolic adaptations during exercise after low volume sprint interval and traditional endurance training in humans." The Journal of Physiology, 586(1), 151-160.
• De Bock, K., Eijnde, B. O., Ramaekers, M., et al. (2004). "Acute Rhodiola Rosea intake can improve endurance exercise performance." International Journal of Sport Nutrition and Exercise Metabolism, 14(3), 298-307.
• Hawley, J. A., & Gibala, M. J. (2009). "Exercise intensity and insulin sensitivity: How low can you go?" Diabetologia, 52(9), 1709-1713.
• Holliday, J. C., Cleaver, M. P., & Wasser, S. P. (2004). "The role of Cordyceps in performance enhancement, endurance, and aerobic capacity." International Journal of Medicinal Mushrooms, 6(4), 351-360.
• Larsen, F. J., Weitzberg, E., Lundberg, J. O., & Ekblom, B. (2007). "Effects of dietary nitrate on oxygen cost during exercise." Acta Physiologica, 191(1), 59-66.