Walk into any commercialized gym in the month of January and I can almost guarantee you that the most busiest part of the gym will be the cardiovascular section. Sure the weight rooms can get a bit busy, and we all know that your average Iron Virgin is going to stay close to the weight machines, rather than the free weights. However for the most part, the cardio equipment is almost always in use during this time of year.

But why is that? I mean is cardiovascular training more effective than resistance training when it comes to overall health and body recomposition?

OFCOURSE NOT!!!!

Yet, there are still many people out there that believe the best and most efficient way to lose body fat is by doing as much cardio as they possibly can.

Well technically they are not completely wrong. However, they are just making their weight loss journey that much more challenging on themselves by adopting this “More Cardio Is Better” attitude.

Let me explain…….

Fat Loss

I want to state from the very beginning that I’m a firm believer that cardiovascular training does help burn body fat. This is an obvious benefit. In fact studies have shown that regular cardiovascular activity will help improve fat mobilization and help the body burn extra calories throughout the entire day (even in a rested state). However, what most people don’t realize is that muscle burns more calories than fat. Therefore the more muscle a person carries on his or her frame, the more calories that he or she will burn throughout the day (and again, even in a rested state). And the ONLY way to build muscle is through resistance training.

Therefore if your goal is to lose weight, than I recommend you split up your time spent in the gym with both cardiovascular training and weight training. Not only will you achieve better results, you will achieve these results in a more effective manner and a more efficient time frame.

How Much?

This is a common question that I receive from clients when it comes to cardiovascular training. Unfortunately there is no one set number for every single person to follow when it comes to how much cardio each individual should do. We all have different goals, live different lifestyles, are born with different genetics, and most importantly, are all starting out at different fitness levels.

Therefore rather than just assume that more cardio equates to more fat loss, why not start off with the least amount of cardio and see how your body responds? I’ve worked with hundreds of people over the years and have helped the majority of them improve their health and transform their physiques for the better. Some of these people needed lots of cardio to do this, while others required very little. The trick is to find the formula that works best for you, and to apply it until it stops working or until you have achieved your target weight loss goal.

Remember, it’s always more practical and makes much more sense to work smarter rather than just harder. Especially when it comes to training, diet and supplementation.

The Bigger Picture

I’ve always said that I have no issue with vanity and aesthetics being someone’s main reason for exercising and following a clean diet. If looking good with your clothes on (and off) is your motivating factor to getting yourself to the gym, than all the power to you. And even though I personally don’t believe this to be a sustainable long term goal for life (yes, we are all eventually going to look and feel older), I still appreciate the fact that it helps people become more fit, active and overall more healthy.

With all the above said, I personally enjoy doing cardio and perform 30 minutes of light cardiovascular exercise five times each week. However I don’t do it to burn fat and I don’t do it to look good naked. I do it for three very simple, yet very important reasons which are:

1) Heart & Digestive Health

The heart and digestive system benefits from cardio for numerous different reasons. These are really important areas of the body in which I feel that most people tend to neglect. I’ve found that by doing low impact cardio over the years has helped me to maintain healthy blood pressure levels and at the same time provides my aerobic system with a light workout. I’ve also found that my improved blood flow from the cardio I do, helps my gut and digestive system work more efficiently as well.

2) Recovery

I think it’s important to remember that getting blood pumping around the body is going to help get nutrients to your muscles, which are damaged during training. Regular cardiovascular activity also helps reduce stiffness after a tough workout from the day before. All of this contributes towards a quicker and more complete recovery. Not only do I feel as if I recover more quickly from my workouts, but I feel as if recover more quickly from my sets. Therefore when it comes to my resistance training, I take very little to no rest during my own workouts on the gym floor.

3) Mental Health

Without a doubt, this is the biggest reason as to why I perform my cardiovascular activity five times each week. I find that my cardio sessions work wonders for my mental health, and help me stay focused on both my business and my training. Each 30 minute session also gives me some time to unplug from the rest of the world and just focus on the task at hand. These few minutes of cardiovascular activity each day might seem like a really small thing, but from experience, I can tell you that it really helps me maintain a positive outlook, and establish a healthy mindset to continue to move forward and accomplish the goals I wish to achieve.

Final Thoughts……

So is there such a thing as too much cardio?

Yes, I believe there is. But only you can decide how much is too much for you. My only recommendation is to not get caught up in the mindset that more is always better, because when it comes to diet and exercise, more is not always sustainable. And if your game plan for weight loss is not sustainable, then it most likely won’t be successful.

Yours in Good Health,

Nick Cosgrove
Forever Fit Performance