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How I Learned the Importance of Cardio the Hard Way

How I Learned the Importance of Cardio the Hard Way

When I am training clients the first time, I often hear this one sentence: “I don’t want to go jogging today, I don’t want to lose my muscles!” This is a deadly misconception. It is completely irrational, unhealthy and unscientific.

As Will Smith said, cardiovascular endurance training is one of the keys to a great life,

The keys to life are running and reading. When you’re running, there’s a little person that talks to you and says, “Oh I’m tired. My lung’s about to pop. I’m so hurt. There’s no way I can possibly continue.” You want to quit. If you learn how to defeat that person when you’re running, you will know to not quit when things get hard in your life.

While jogging might not be the most fun activity to do. At least for most of us. It is nonetheless crucial to implement cardio training in your workout schedule. Not doing cardio is an excuse, to not deal with the pain of running long distance. The fear of losing your muscles is simply an excuse to not go for that hard, yet so important activity.

    More often than not, cardio training can actually improve your prospects of gaining muscles. Partly by helping your body build muscles faster but also by increasing your life span. Increasing your life span is a big part in achieving muscle growth. Because one thing is for sure: If there’s a person that definitely can’t build muscle mass, it’s a dead one.

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    Learning The Importance Of Cardio – The Hard Way

    I was never a big fan of doing cardio training, until I felt an unexpected and grave urgency to start doing so. Let’s go back two years.

    At that time I was at a seminar for cardio training. We were asked to do a lactate test. This is a test where you run on a treadmill while getting your blood tested several times. After a certain period of time, about two minutes, the speed of the treadmill gets increased. The goal is to find out how much lactate your body is producing at a certain speed. The more lactate your body is producing, the more stress your body is currently dealing with. Also the more likely you are for having problems with heart disease or other underlying diseases.

    We were starting out at about 7 kilometers per hour. This is an easy jogging tempo considered from today’s standpoint. But back then, this was exhausting. I was starting to sweat heavily after only three minutes of running with that speed. After the first blood test, we had to reduce the speed on the treadmill. I was expected to have a lactate level at about 0.8mmol/l. My lactate levels were about 2.5mmol/l. My stress levels were already going through the roof.

    At that time I was also founding my business and my youtube channel. Sleep loss, tons of stress, plus my complete neglecting of cardiovascular training has taken its toll. Me, a fitness trainer, completely healthy looking and muscular, was at a risk of heart disease. I felt like a scam-artist.

      While it’s true that most of the top long-distance runners are really thin, cardio training is nonetheless important for many other key aspects of your life. Such as dealing with stress and improving your heart health. It even improves your blood circulation of your brain, which has been linked with increased intelligence.[1]

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      Don’t be penny wise and pound foolish. Cardio training is important to live a long and healthy life and performing at your highest level, both professionally and in your private life.

      The Benefits For Muscle Growth

      The number one reason I was afraid to go jogging or ride a bike on a continuous basis, was that I was afraid to lose my muscles. This meant that a completely biased and unscientific belief was preventing me from living my life to the fullest.

      Just recently I ran 26 kilometers straight for fun. I think at this moment, I’m at one of the best shapes of my life, both physically and mentally. I am able to work long hours as a facility manager, online coach and content creator, plus I’m still able to train hard.

      While it’s true that a calorie surplus is needed to gain muscles and cardio training is burning calories, this is an easy shortcoming to make up for. Having to eat more is a privilege. Most people in this world struggle to eat less.

      Doing cardiovascular training on a regular basis can even help you to improve your muscle growth. Cardio training can reduce the time needed for recovery. Endurance training improves your blood circulation.[2] Blood circulation is important for transporting nutrients to your cells and removing toxins. Put cardio training in combination with a vegan diet and you’re absolutely boosting your results in the gym.

      The downside of cardiovascular training for muscle growth is therefore easy to manage. The downsides of not doing cardio, are harder to deal with.

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      Not Doing Cardio Is Slowly Killing You

      A professor of mine once told me that while weightlifting helps you deal with stress, cardio training helps you to relax. Low intensity cardiovascular training is crucial when it comes to increasing your vagal tone.[3]

      An increased vagal tone, the measure of the activity of the longest and oldest nerve in your body – the vagus nerve, is linked with better control over your emotion and less likelihood to acquire stress.

        Cardiovascular disease is the number one risk factor for death and disability in the US. While multiple factors are playing a role in the creation of this disease, such as nutrition. Cardiovascular endurance training is a good way to prevent and even cure that sickness. Jogging or even walking on a regular basis can improve your blood cholesterol and triglycerides level, indicators that help you live a long and healthy life. Doing endurance training seems to be a good price to pay then.

        If exercise could be purchased in a pill, it would be the single most widely prescribed and beneficial medicine in the nation. – Robert H. Butler

        How To Implement Cardio In Your Schedule

        To combat my high lactate levels, I was implementing sprints into my workout schedule. This is not good. I did not know that this form of high intensity training can even lead to more stress.

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        If you’re already an avid weight trainer, make sure you’re training cardio at separate days of your workout programs. Try to put as much time between your weight training and cardio training. This way your body has enough time for recovery and can focus on the build up of the two different training entities, increased muscle growth and blood circulation.

        Implement cardiovascular training in your schedule, by following this exact order. Following this scheme is crucial for your long-lasting success:

        1. Train as often as you can.
        2. Train as long as you can.
        3. Train as fast as you can.

        Implement cardiovascular training in your daily life. Walk to the grocery store instead of taking your car. You don’t have to go for a jog if you can’t do it. Instead just go for a walk. There’s nothing to be ashamed of if you can’t – you’re still beating everyone that is sitting at home on the couch. The duration or the speed of your training don’t matter at the beginning. Try to do this for 3-4 times a week, you’re trying to create a healthy habit. I recommend doing cardio in the morning, when you’re still uninterrupted. The before or after breakfast discussion is trivial, you have to see what works for you. The most important thing is, to just get into the habit.

          If you’re walking 3-4 times a week, you can increase the duration. Aim for 30-60 minutes each time. Day by day, try to walk a little bit longer each time. I like to use an audiobook or listen to good music. You can also find a good workout partner, this will even make it more likely for you to stick to the schedule.

          If you manage to walk 3-4 times a week for 60 minutes, increase the speed of your exercise. Try to incorporate small jogging intervals in your walking. Don’t push yourself too hard. Make your training sustainable and enjoyable. At least for the beginning. With some time you will learn to appreciate the pain, in a non-masochistic way of course.

          Featured photo credit: Pexel via pexels.com

          Reference

          More by this author

          Florian Wüest

          Qualified and experienced fitness trainer and online coach.

          Why You Should Keep a Fitness Journal to Jumpstart Weight Loss The Truth Behind Rapid Weight Loss and the Best Way to Shed Pounds How Long Does it Take to Build Muscle and Increase Fat Loss? How Vegan Bodybuilding Diet Keeps Hunger at Bay While Plant Based The Biggest Myth Debunked: The More Protein You Eat, the Faster You Build Muscles?

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          Last Updated on September 16, 2019

          How to Stop Procrastinating: 11 Practical Ways for Procrastinators

          How to Stop Procrastinating: 11 Practical Ways for Procrastinators

          You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

          We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

          The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

          Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

          1. Break Your Work into Little Steps

          Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

          For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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          • (1) Research
          • (2) Deciding the topic
          • (3) Creating the outline
          • (4) Drafting the content
          • (5) Writing Chapters #1 to #10,
          • (6) Revision
          • (7) etc.

          Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

          2. Change Your Environment

          Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

          One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

          3. Create a Detailed Timeline with Specific Deadlines

          Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

          Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

          My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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          Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

          4. Eliminate Your Procrastination Pit-Stops

          If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

          Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

          I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

          5. Hang out with People Who Inspire You to Take Action

          I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

          Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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          As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

          6. Get a Buddy

          Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

          I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

          7. Tell Others About Your Goals

          This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

          For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

          8. Seek out Someone Who Has Already Achieved the Outcome

          What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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          9. Re-Clarify Your Goals

          If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

          Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

          10. Stop Over-Complicating Things

          Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

          Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

          11. Get a Grip and Just Do It

          At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

          Reality check:

          I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

          More About Procrastination

          Featured photo credit: Malvestida Magazine via unsplash.com

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