Everything you need to know about cardio

In this article, I'll break down the different types of cardio and recommend when to incorporate them to best help you lose fat and keep muscle.

Buckle up. Let's get to it.

Calories in and calories out

Cardio burns calories (hopefully from fat), and ideally we should combine it with a sensible diet to create a negative calorie balance that will destroy fat and maintain muscle.

That old equation of calories in and calories out is usually only discussed with diet, but as much as some internet gurus will try to tell you, you simply can't starve yourself to competition form.

You can certainly lose a lot of fat through diet alone. However, if you're after real quality and you haven't been blessed with the metabolism of a hummingbird, you're going to have to sweat a bit too. Sitting on the sofa all day, playing on the playstation and eating sea bass and asparagus won't get you to the podium.

Different types of cardio

Whether you swim, run on a treadmill, skate, it doesn't matter that much. It's the intensity that makes the difference. There are usually three levels of intensity (high, medium and low), depending on your heart rate.

It's commonly calculated by subtracting your age from 220. That will be your maximum heart rate. If you are 25, your maximum will therefore be 195.

Medium intensity is usually defined as 65-70% of your maximum. So our 25-year-old would take 195, multiply by 0.65, and get roughly 127 bpm. Seventy percent would be roughly 137. So for any moderate intensity activity, our Mr. Twenty-five-year-old would keep his heart rate between 127 and 137 bpm.

For most people, that kind of intensity means going for a run, working up a sweat, but still being able to have a pointless conversation with your training partner while doing it.

Low intensity is usually defined as anything below 65% - Some people simplify it and just say anything below 130 beats per minute.

High intensity can vary slightly. 80- 85% is a common level. For high intensity interval training, heart rate is not commonly used. So I don't do it.

You have moments where you sprint full out (close to max, but probably won't quite get there) and in-between bits of moderate intensity (where you'll probably still feel like your heart is going to jump out of your chest anyway). I like to use a method where a normal warm-up is followed by sprints to a maximum of 15 seconds long and alternated with 45 seconds of moderate pace (trotting). Repeat this without breaks ten to twenty times and then relax.

Note: If you haven't exercised much lately, walking on the treadmill, for example, will do the trick. As your fitness improves, it will give you more work to get your heart pumping. That's good. It means you're healthier and have to work harder to get your heart rate up.

And what kind of cardio should I do?

Simply put, cardio intensity should match your carbohydrate intake. If you are taking in a lot of carbs, the intensity should be high. But too much high-intensity cardio can interfere with recovery. So limit HIIT (high-intensity interval training) to three or four times a week.

If you need more cardio, balance it between moderate and low intensity. With clients, I usually start at two or three HIIT workouts a week and one or two at moderate intensity.

However, if you're taking in very little carbohydrate - for example, you're insulin sensitive and following a ketogenic plan - then ditch the high intensity. You risk too much catabolism by doing so. Stick to moderate intensity.

High-intensity cardio requires glycogen. In the absence of glycogen, the body will supply it from its own stores. In other words, you'll be eating your own muscles for energy. Nobody wants that.

From time to time, I'll have a client with a low carb intake do high intensity cardio. But only very rarely and when other methods of losing that stubborn fat have failed. Don't immediately assume that you are genetically cursed this way. Try it from the ground up first.

When to do cardio

This topic is a bit of a controversial one. Many people think it should be done in the morning and on an empty stomach. Others believe it doesn't matter much.

I've worked with hundreds of clients over the years and prefer cardio in the morning and on an empty stomach. I'm not saying that if you don't have time to do cardio in the morning, you don't have a chance to carve - of course you do - but if you have the opportunity, do cardio sooner rather than later.

Some will argue that without food you are losing muscle. But if your overall diet is right, catabolism doesn't stand much of a chance. If the human body was losing muscle just by doing something before eating, we would never survive as a species.

Here are my reasons for doing cardio in the morning.

• At night you're starving, glycogen is easily depleted, insulin is low, so the main fuel for cardio will be fat (at least for medium and low intensity).
• It's a great way to start the day. Endorphins will wash out and you'll feel great both physically and mentally.
• If it's the first thing you do, it makes it less likely you'll bail on it later.
• Morning cardio (especially high intensity) will get your metabolism running for hours. So you're not just burning fat during your own activity, but also when you're already resting.

Of course, you can also carve if you do cardio at other times. The most important thing is that you force yourself to do it.

Another good time to do cardio is before your first meal after a workout. Glycogen is depleted, fat will be burned optimally. It's also a good idea in the evening if you are taking in less carbs in the afternoon. It can be done between meals or after the last meal of the day. However, some people find it difficult to fall asleep after evening cardio.

Supplementation before cardio

I'm not a fan of eating before cardio, but I do like meaningful supplementation. A thermogenic burner before cardio will release fatty acids to be used as fuel, motivate you to train and suppress your appetite.

What about pulling weights, pushing, hill sprints?

They're all great alternatives, and alternating them will ensure that you don't get bored of cardio. They also have a great effect on your overall physical fitness. But remember the heart rate, which we've already discussed.

How much cardio do I need?

As little as possible. Always start with a reasonable amount (for example, three times a week for 25-30 minutes). Keep track of fat loss and muscle maintenance from week to week. When you get stuck, consider a change in diet and/or adding a little cardio.

By a little, I mean one or two workouts a week, not two hours a day. The problem can arise when you go at it headfirst and have nowhere to add.

When you get to seven workouts a week, thirty minutes each, try adding 5-10 minutes to each workout. Determine the amount based on your goals, schedule, and metabolism.

How much cardio is too much?

Take it in baby steps. What amount you can work your way up to depends on your goals, time and metabolism. In general, I don't like my clients to do more than an hour of cardio a day unless they are a few weeks before a competition.

Occasionally, I'll have a client do two or three hours of cardio a day (all low intensity). However, this is rarely the case. It would be better to diet longer and do less cardio than to stress the body, risk catabolism and mental burnout. Remember, diet comes first.

Note: As the diet progresses, don't just increase your cardio intake - cut calories (mainly from carbs and fat) as well.

Ideally, I have my clients almost ready two weeks before the competition so we can cut back on cardio a bit and let the body recover. You want to look fresh and full on the boards, not exhausted like you did after finishing a marathon.

And what if I'm after strength and muscle?

Outside of training, the amount of cardio should be minimal. Three to four times a week, 20-30 minutes is plenty. Stick to moderate intensity. However, one HIIT workout a week is a decent idea. Try to keep your cardio to non-training days or at least like 6-8 hours away from training.

If you eat well, this will ensure decent fitness, appetite and active recovery.

Example of a training week

This is an example of an off-training week.

Monday: lower body (squat exercises). No cardio.

Tuesday: rest. Low to moderate intensity cardio (recovery, fat burning).

Wednesday: Upper body. (No cardio.

Thursday: Rest HIIT (conditioning, fat burning).

Friday: Lower body (stretching exercises). No cardio.

Saturday: rest. Low to moderate intensity cardio (recovery, fat burning).

Sunday: Supplemental training. Low to moderate intensity cardio (recovery, fat burning).

Summary

Just like dieting, cardio won't look the same for everyone. It needs to be tailored to your situation and your progress. Stick to my recommendations and you'll surely get a little closer to physical perfection.

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Written by Shelby Starnes, translated by Jaromír Uhlíř