Avoid These 4 Biggest Cardio Training Mistakes

It’s that time of year again: gyms are packed with New Year’s resolutions to get in shape after the holidays.

In general, physical activity is key to increasing heart, brain, bone and muscle health, not to mention improving mood and energy levels. But overdoing it can push your body past its limits, ultimately sabotaging your fitness goals.

Just ask John Peel, a master trainer at iFit and NordicTrack, who’s seen it all when it comes to gym-goers making cardio mistakes. Here’s his expert rundown of the top mistakes you’ll want to avoid—unless you want to end up burned out, or worse, have a serious heart-to-heart with your doctor.

Mistake #1: Starting at ‘zone 3’

If you’re a beginner, don’t even think about taking it all the way to “Zone 3” right out of the gate.

Training zones are used in fitness to categorize the intensity level of your physical activity. The most commonly used model has five zones – and while three are right in the middle, that doesn’t mean it’s easy.

Peel says many beginners make the mistake of jumping straight into this high-intensity range, where your heart rate reaches 70-80% of your maximum (which is calculated by age), thinking it’s the ultimate burn zone. fat.

But he is quick to warn: you need to set realistic expectations. “We will get there eventually, but not within the first two sessions,” Peel said.

Instead, Peel recommends sticking to Zone 2, which keeps your heart rate at 60-70% of your maximum heart rate. Here you’ll build a strong foundation for more intense training – increasing endurance and strengthening your aerobic base.

For experienced athletes, Zones 3 and beyond often make up the bulk of their training.

“Beginners will eventually use interval training and get to those zones, but if you’re just starting out, trust the process and take your time getting there to avoid injury,” Peel said.

Mistake #2: Getting stuck in a rut

Boredom kills motivation – and Peel says it’s one of the biggest barriers to progress.

He recommends switching up your exercise routine regularly to keep your body engaged and your heart rate up. For some, this may mean trying a high-energy fitness class, while others may prefer to hit the hiking trails.

“We tend to think that just walking, running or cycling is all we need to achieve a goal when the options are endless,” Peel said. “Movement is the key and as long as the consistency is there, have fun with it!”

MPoint #3: Trying to burn as much as possible

Here’s something to remember the next time you hit the gym: More isn’t always better.

Peel often sees gym-goers pushing themselves to the edge, obsessed with burning as many calories as possible. But this, he warns, can lead to burnout and frustration.

“It can also drive you crazy because you’re just chasing a number, not a feeling,” Peel said. “In the end, it all adds up, whether you’ve had an easy day or you’re drenched in sweat.”

Instead of overdoing it, Peel suggests creating a structured plan, sticking to it, and making recovery days a priority.

Believe it or not, recovery is just as important as those sweaty sessions. Research shows that rest allows your muscles to repair and grow stronger, and skipping recovery can hinder your progress.

Experts recommend that you take at least one day off each week to allow your body to recharge.

Mistake #4: Neglecting strength training

As crucial as recovery days? Strength training.

Peel emphasizes the importance of adding strength training to your cardio routine to build a strong foundation that will not only make running easier, but also support your body as you push toward new fitness goals.

“This will build muscular endurance, improve core and leg strength, which will ultimately lead to easier, longer runs and better endurance, along with avoiding injury,” Peel said.

And here’s something to keep in mind: your strength training doesn’t have to involve heavy weights or bodybuilder-level lifting. Peel says that when done correctly, simple bodyweight exercises like squats, lunges and push-ups can be just as effective.