The 3 Worst Cardio Mistakes You Can Make

Even if you’re running or anywhere around Singapore for hours, it still doesn’t mean that you’re doing cardio effectively. You can give your heart a good workout through these exercises, but you might also have mistakes and misconceptions that are hindering your progress. Here are some of those mistakes that’s making your cardio workouts not worth the time and effort.

1. Believing that you can outrun a bad diet

Let me put it to you straight. It’s almost impossible for any person to outrun a bad diet. For example, you decide to eat 2 slices of pizza because you’re going to do cardio later in the day anyway. We can estimate that 2 slices of pizza all in all will be close to 600-650 calories.

The typical cardio session, on the other hand, will have you burn around 300-400 calories. Count them all together and you still have 200 more calories left which will eventually still lead to weight gain. No matter how you put it, weight loss (or even weight gain) will be centered on your diet more than anything. 

2. You do steady-state cardio too much

Running on a treadmill or cycling on a stationary bike are common forms of steady-state cardio. Of course, there’s nothing wrong with doing these from time to time. But only doing steady state cardio won’t give many benefits and will not give you your desired result. This is simply because they are light exercises and don’t challenge your heart as much as other methods.

Instead, you should incorporate a bit of High-Intensity Interval Training (HIIT). An example of a HIIT workout would be too run full-speed for 30 seconds and then break to a light jog for a minute. The light jog will serve as your rest and after a minute, you go back to that 30-second full-power sprint. This makes HIIT even better than steady-state cardio.

3. Not eating before doing cardio

One of the most detrimental misconceptions about cardio is that you should do it on an empty stomach if you want to maximize your fat loss potential. Any type of cardio exercise will demand a good amount of energy from your body. If you don’t eat, your body will have a difficult time going through the exercise.

By the end, you’ll feel more fatigued and exhausted. And chances are, you’re going to be more hungry so you’ll end up eating a lot after each workout. Of course, this doesn’t mean that you have to eat a lot so that you’ll have a lot of energy as well. Just have a small snack that can boost your energy throughout your workouts.

Reasons to Start Cycling

For biking enthusiasts out there, do you want to hear good news? Well, the government is planning to make Singapore a cycling nation. According to the government, by the end of 2030, the city-state will have a network of 700 kilometre of cycling paths. There are others who are not happy of the news because 2030 is a long time. Cycling paths can be done by 2020.

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The government is allocating $59 million for cycling structures located in Tampines, Marina Bay, Taman Jurong, Changi-Simei, Bedok, Yishun and Pasir Ris. According to Singapore’s Prime Minister, cycling would be soon piloted in Tampines and Ang Mo Kio. There are doubters out there but teaching primary schools about cycling will be a good start while waiting for the completion of the structure.

You should know that cycling is a must for other countries like Netherlands. Most of Dutch people make trips through their bikes. In fact, primary school pupils in Netherlands are required to sit in a cycling examination that includes practical test and multiple choices.

If you are not yet convinced, here are the reasons to start cycling:

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  • Cycling is an effective form of exercise: Exercise is an important part of life. Experts would recommend exercise at least thrice a week. Cycling can improve the health. You do not need a fortune to buy a bicycle.
  • Cycling helps build strength and muscle tone: Other people believe that cycling only benefits the legs. This is not entirely true. Cycling can build strength and muscle tone in a holistic manner. Every part of the body is involved in cycling. Cycling can also improve body coordination.
  • Cycling builds stamina: Stamina is also called endurance. Cycling is beneficial because it can build stamina. You will not realize it but you have gone further.
  • Cycling improves cardio-vascular fitness: More importantly, cycling can improve cardio-vascular fitness. You will have lesser risk for cardio-vascular diseases.
  • Cycling can reduce calories: If you want to lose unwanted pounds, cycling can eat the calories and burn it. Cycling for at least 30 minutes can burn up to eleven pounds of fat. It can also boost your metabolism after riding.

Reminders before cycling: start slow. If you increase your speed, do it gradually and you should remember safety precautions before riding your bikes. Do not forget about the traffic rules and more importantly, remember the health benefits of it. These will be enough to keep you going. Good luck and enjoy the ride.

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