By Luke Diana 
Cardiovascular exercise, or “cardio,” is a cornerstone of fitness, hailed for its ability to improve heart health, increase endurance, and assist in weight management. But despite its widespread popularity, many people still misunderstand or oversimplify cardio routines, often clinging to outdated ideas about what works best. Whether you’re an experienced athlete or a beginner simply looking to enhance your fitness, understanding the nuances of cardio can significantly improve the results of your workouts.
In this article, we’ll explore expert insights on cardio routines that go beyond the basics. These are tips and strategies that many people overlook or don’t realize can elevate their cardio game, providing real benefits for both short- and long-term fitness goals.
1. The Importance of Intensity Over Duration
For years, steady-state cardio, like jogging for 30 to 60 minutes, has been viewed as the “gold standard” for fat burning and cardiovascular health. However, experts have found that intensity, rather than sheer duration, plays a more crucial role in achieving efficient results.
Dr. Jim Stoppani, a renowned fitness expert, emphasizes that high-intensity interval training (HIIT) can deliver superior cardiovascular benefits in less time. By alternating between short bursts of high-intensity activity and brief recovery periods, HIIT encourages your body to burn fat more efficiently. Studies support this, showing that HIIT can improve aerobic and anaerobic capacity and lead to faster fat loss than longer, low- to moderate-intensity exercises.
What You Didn’t Know: Many people believe that longer cardio sessions are necessary for fat loss or endurance gains. Experts now agree that the benefits of short, intense sessions—when performed correctly—can far exceed long durations of steady, low-intensity exercise. Short intervals push your heart rate higher, improve metabolic function, and increase fat oxidation.
2. Variety is Key for Long-Term Success
One of the most common mistakes people make in cardio routines is sticking to the same type of exercise over and over. Whether it’s running on a treadmill, cycling, or using the elliptical, many people fall into a monotonous routine that, while effective initially, eventually leads to diminished returns.
Exercise physiologists like Dr. Michael Roberts suggest incorporating a variety of cardio exercises into your routine. “When you consistently perform the same movement patterns, your body becomes highly efficient at those movements, and progress plateaus,” he says. To avoid this, mixing up your cardio—using different machines, alternating between outdoor running and swimming, or incorporating circuits—can keep your muscles and cardiovascular system continually challenged.
What You Didn’t Know: Diversity in cardio routines not only combats boredom but also recruits different muscle groups, reducing the risk of overuse injuries and ensuring that your heart and lungs work more dynamically. Additionally, varying your workouts prevents the body from adapting too quickly, which helps you avoid hitting a performance plateau.
3. Low-Intensity Cardio for Longevity
While high-intensity cardio certainly has its place, experts also emphasize the importance of low-intensity steady-state (LISS) cardio for overall health. LISS involves working at a lower intensity—around 50-65% of your maximum heart rate—and can include activities such as brisk walking, easy cycling, or swimming.
According to Dr. Jordan Metzl, a sports medicine physician and fitness expert, LISS cardio is an excellent choice for improving cardiovascular health without the risks of overtraining. It provides a gentle yet effective cardiovascular workout that doesn’t stress the body to the same extent as high-intensity sessions. For individuals with joint issues, beginners, or those recovering from injury, LISS can be the perfect way to stay active and build cardiovascular fitness.
What You Didn’t Know: While intense cardio may be the go-to for those aiming to burn fat quickly or build speed, LISS offers an incredibly sustainable way to maintain health in the long run. It can be done more frequently than intense sessions, ensuring you remain active without overwhelming your body. It’s also easier to integrate into busy schedules, as LISS can often be done outdoors or at home, making it a more accessible option.
4. The Role of Cardio in Muscle Preservation
When it comes to strength training and muscle building, cardio has often been viewed as something that can potentially “eat away” at muscle mass. However, this is a misconception, especially when cardio is done correctly and balanced with resistance training.
Strength training and cardio complement each other when programmed properly. Experts such as strength coach Charles Poliquin emphasize that the key to maintaining muscle mass during fat loss is to prioritize strength training while performing cardio in moderation. Poliquin suggests that adding moderate cardio sessions two to three times per week, especially at low or moderate intensity, can aid in fat loss without compromising muscle development.
What You Didn’t Know: You don’t have to avoid cardio if your goal is to build muscle. In fact, performing cardio in conjunction with strength training can help accelerate fat loss, revealing the muscles you’ve worked hard to build. However, the timing and intensity of cardio must be carefully balanced to avoid muscle loss—an example being avoiding long-duration, high-intensity sessions immediately after strength training.
5. Cardio as a Mental Health Booster
While cardio is often lauded for its physical benefits, experts are increasingly recognizing its positive effects on mental health. Dr. John Ratey, a clinical associate professor of psychiatry at Harvard Medical School, highlights the role of cardio in boosting brain function and combating depression. Regular cardiovascular exercise has been shown to release endorphins, reduce stress, and alleviate symptoms of anxiety and depression.
What You Didn’t Know: It’s not just about the calories burned or the heart rate improvements. Cardio has the unique ability to elevate your mood and reduce mental fatigue. For those dealing with stress or mental health challenges, regular cardio routines can serve as a valuable tool for improving overall well-being. In fact, many experts suggest that cardiovascular activity—whether it’s a walk in nature, cycling, or dancing—can be as effective as medication for mild to moderate depression and anxiety.
6. Cardio Timing Matters
Timing your cardio in relation to other forms of exercise, like weightlifting, can make a significant difference in how well your body responds. While the debate between “fasted cardio” (doing cardio on an empty stomach) versus “fed cardio” (after eating) is ongoing, experts suggest that your primary goal should dictate when and how you do your cardio.
Dr. Brad Schoenfeld, a well-known expert on strength training and muscle hypertrophy, suggests that performing cardio after strength training can help maximize fat loss without interfering with muscle growth. Conversely, if your goal is purely cardiovascular fitness or endurance, performing cardio first, when your energy levels are higher, may be more beneficial.
What You Didn’t Know: Cardio doesn’t have to be the first thing you do in your workout. If muscle gain is your priority, doing your strength training first ensures that you’re lifting at peak performance, without having fatigued muscles from previous cardio sessions. On the other hand, if endurance or fat loss is your main focus, starting with cardio may provide better results.
7. The Myth of “Fat Burning Zones”
The “fat-burning zone” is a concept that has been widely misunderstood in the fitness world. This zone, typically associated with moderate-intensity exercise (about 60-70% of your max heart rate), supposedly maximizes fat burning. While it’s true that lower-intensity exercise burns a higher percentage of fat, the total number of calories burned (and thus fat) is more important than the percentage of fat burned in isolation.
Dr. Len Kravitz, an exercise scientist, explains that higher-intensity cardio (such as HIIT) burns more total calories in a shorter amount of time and has a greater afterburn effect (known as excess post-exercise oxygen consumption, or EPOC), meaning you continue to burn calories long after the workout is over.
What You Didn’t Know: The fat-burning zone is often overrated. The key to fat loss is not simply staying in a specific heart rate range, but focusing on total calorie burn and consistency over time. While lower-intensity cardio is beneficial for overall health, incorporating higher-intensity training can significantly improve your fat-burning potential and overall fitness results.
8. Cardio Isn’t Just for Weight Loss
While cardio is often associated with weight loss, experts stress that its benefits go far beyond fat reduction. Dr. Mike T. Nelson, an exercise physiologist and researcher, highlights that cardiovascular exercise improves heart health, increases lung capacity, boosts metabolism, and enhances muscular endurance. It also helps improve insulin sensitivity, reducing the risk of chronic diseases such as type 2 diabetes.
What You Didn’t Know: Cardio should not be seen solely as a tool for weight loss. Incorporating it into your routine can significantly improve overall health, even if weight loss is not your immediate goal. Regular cardio sessions can help reduce the risk of heart disease, improve cognitive function, and increase longevity.
Conclusion
Cardio is an essential component of a balanced fitness program, but there’s much more to it than just hopping on a treadmill or bike for hours. From the importance of intensity over duration to the need for variety in your workouts, experts agree that to truly benefit from cardio, you must approach it with knowledge and intentionality. Incorporating higher-intensity intervals, diversifying your routines, and balancing cardio with strength training will not only improve your cardiovascular health but also optimize fat loss, muscle preservation, and mental well-being.
Ultimately, the key to effective cardio is finding the balance that works for your body, your goals, and your lifestyle. As we’ve seen, the most successful cardio routines are the ones that challenge your body, keep you engaged, and support your broader fitness journey. With expert insights in mind