Cardio

Cardio 101: Everything You Need to Know

Not in the mood to read? Just check out the video for a quick breakdown!

What Is Cardio?

Cardio, short for cardiovascular exercise, is any activity that increases your heart rate and improves your heart and lung health. But here’s the big question: Can you do cardio without losing muscle?

The answer is yes—if you do it right. In this guide, we’ll cover:

  • How much cardio you should do
  • When to do it
  • The best types of cardio exercises
  • How to prevent muscle loss while doing cardio

How Much Cardio Should You Do?

I recommend aiming for 150 minutes of moderate-intensity cardio per week.

  • You can split this however you like:
    • 5 sessions of 30 minutes
    • 3 sessions of 50 minutes
    • Or even 2 longer sessions

But don’t try to cram all 150 minutes into one session—that’s a fast track to burnout. Spread it out over the week to stay consistent and avoid fatigue.

When Should You Do Cardio?

Timing matters, especially if your goal is to build or maintain muscle.

  1. Avoid doing cardio before weight training—this can tire you out and negatively impact your lifting performance.
  2. Cardio after weight training is better, but still not ideal if you’re trying to maximize muscle gains.
  3. Best option? Separate your cardio from lifting altogether:
    • Do cardio on rest days.
    • Or if you lift in the morning, do your cardio in the evening (with at least 6 hours between sessions).

Best Cardio Exercises

When picking your cardio, keep these three things in mind:

  1. Low Impact & Easy to Recover From

    • Choose activities that are gentle on your joints and muscles, like walking, cycling, or using an elliptical.

  2. Mix It Up

    • Don’t stick to just one type of cardio—it helps prevent overuse injuries and keeps things fun.

  3. Do What You Enjoy

    • This is the most important rule. If you hate running, don’t force it! Whether it’s swimming, hiking, or even just walking uphill on a treadmill, pick something you’ll stick with long-term.

HIIT vs. LISS Cardio

There’s a big debate in the fitness world: High-Intensity Interval Training (HIIT) vs. Low-Intensity Steady State (LISS) cardio. So, which one is better?

  • HIIT (High-Intensity Interval Training)

    • Involves short bursts of intense activity followed by rest.
    • Great if you’re short on time or an athlete needing to improve speed.
    • But it’s harder to recover from—both mentally and physically.

  • LISS (Low-Intensity Steady State)

    • Involves longer sessions at a steady, moderate pace (like walking or light jogging).
    • Easier to recover from and more enjoyable for most people.
    • Easier to stick with in the long run.

Which one should you choose?
If you’re not training for a specific sport or pressed for time, LISS cardio is usually the way to go—it’s easier to recover from, and you’re more likely to stick with it.

How to Minimize Muscle Loss While Doing Cardio

The fear of every gym-goer: Will I lose muscle if I do cardio?

The answer: Not if you follow these rules.

  1. Don’t Overdo It

    • Too much cardio can interfere with muscle growth. Stick to 150 minutes per week of moderate intensity.

  2. Refuel After Cardio

    • After your session, refuel with protein and carbs to prevent your body from going catabolic (muscle breakdown).

  3. Adjust Based on Your Activity Level

    • If you already have an active lifestyle (like a physical job or playing sports), you probably don’t need extra cardio.
    • But if you’re sitting at a desk all day, adding cardio can boost your endurance and help you lift more weight without gassing out.

Common Cardio Mistakes

  1. Doing Too Much at Once

    • Don’t try to do all your cardio in one session. Spread it out over the week to stay consistent and avoid burnout.

  2. Choosing Exercises You Hate

    • If you hate running, don’t run! Cardio should be something you enjoy, not a punishment.

  3. Skipping Refueling After Cardio

    • Failing to eat after cardio can lead to muscle breakdown. Make sure to refuel with protein and carbs.

Tips for Successful Cardio

  1. Start Slow:

    • Don’t dive into intense sessions right away. Ease into it to avoid burnout.

  2. Make It a Habit:

    • Fit cardio into your routine in a way that’s sustainable—whether it’s morning walks or evening bike rides.

  3. Use Cardio for Recovery:

    • Light cardio, like walking, can actually help with muscle recovery by increasing blood flow.

  4. Track Your Progress:

    • Use a fitness tracker or app to monitor your heart rate, distance, and consistency.

Final Thoughts

If you’re still unsure about how to add cardio to your routine, remember this: Do something you enjoy and can stick to long-term.

Cardio shouldn’t just be a tool for weight loss—it should be part of a sustainable, healthy lifestyle. So, don’t be that person who suddenly wakes up at 4 AM for a run, burns out after a week, and never does cardio again. Find what works for you, and keep it consistent.

And that’s everything you need to know about cardio!