5 Small, But Crucial Cardio Mistakes

[standAPART]

1.) Not Drinking Water During the Workout
My girlfriend is guilty of this. I notice that when we do our cardio training together, she never sips her water. The bottle just lays in its little cubby-hole on the cardio console and she gulps it down at the end. Did you hear what I said? I said she GULPS it down at the end of the cardio session. Hydration is so important, especially during strenuous physical activity, that even a 2% loss in hydration will affect performance. Dehydration, combined with strenuous exercise, creates an environment of not only physical, but mental stress. How does mental stress affect your performance? If you “feelâ€Â

[DianaB]

Great post!
I'm so glad to see you bring up the sneakers issue. About 10 years ago, I had the elliptical numb foot all the time, none of the trainers had an answer when I asked why this was happening. One even suggested I might be diabetic and to get my sugars checked. Soon after, I bought new shoes, for no other reason than that the old ones were falling apart and, voila, no more numbness in the foot.
The cardio before/after weights issue seems to be a 20 year turn around. My first gym had 2 stationary bikes, with home made rubber lined blocks around the tire to add resistance. 5 minutes to warm up was encouraged, anyone staying on for more than 10 mins, got shouted at by the owner. His theory was that this was a place for bodybuilders, and if you wanted to have a cardio workout, go do aerobics with the girls. I was there for 2 years and I still can't do cardio before weights, or even on the same day. I think I was traumitized, but I have to say, it works for me. But I really don't believe ther is a one size fits all rule on that issue.
Thanks for the tips!
diana

[Boss Man]

True, a lot of runners usually reccommend something like a Cross Trainer, or I suppose Americans might say Crioss Runner? Good heel support, air systems in the soles etc etc, so you don't end up with things like bad Blisters, Shin Splints, Tendonitis etc etc, which could all be side effects of choosing footwear not adequate for endurance style cardio.

[standAPART]

Glad you enjoyed the article! Shoes tell you alot about someone in a gym setting. Tells about their fitness level, committment level, priorities, and goals.

[wigan1895]

Loved the article, may I ask a question about shoes. I am a long time badminton player who is now hitting the gym because my physio is telling me to. I do cardio, bikes, treadmill and rower and cross trainer and weight machines to bulid up the muscle round my knee to help recover from a tendon injury. Like a lot of people who play badminton or squash I feel happy in a pair of badminton court shoes. That is to say very light, flat sole and the sole is very thin (feeling the floor is important to badminton players)
Are these ok for gym work or should I invest in something else, if so what?

Thanks

[Boss Man]

You need something more alternative for the Gym I feel.

You'd be better with a shoe, that has a sole and heel, not just a continuous sole, and good heel support, with possibly one of those air systems in the sole, or the newer ones with the plastic riser type things in them, like little shock absorbers, and ideally maybe with a long slimline Toe compartment, so the footware looks a litte spoon like in appearance, as opposed to a slightly pumped up look, around the Toe.

Just because of the Treadmill stuff, you might then cut your risk of Blisters, possible sweat rashes on the Feet, and Shin Splints.

The best type you could buy, would probably be ones with the word "cross" in the name.

[swanso5]

flat soled is thw way to go, better for posture etc although for impact activities sich as treadmill, plyometrics etc maybe a alittle cushioning is required...cardio won't build up any muscle though

[standAPART]

flat soled is thw way to go, better for posture etc although for impact activities sich as treadmill, plyometrics etc maybe a alittle cushioning is required...cardio won't build up any muscle though

I agree...Nike Frees for strength training... and more coushioned running shoe for cardio.

[wigan1895]

Thanks folks, I may have a look round and see what I can find

[nitecrawler]

I generally run in hard sole shoes....and used to DL & squat barefoot...now planning to switch to converse for both running and lifting...

[swanso5]

squatting and deadlifting is even better done barefoot so stick with that but you need some padding for running for all the impact

[Boss Man]

You could also invest in those powerlifters Squat Shoes. They're supposed to be really good.

[nitecrawler]

was reading here:
http://www.ericcressey.com/newsletter77.html

that padding may not reduce the impact due to running though its not valid for all..