How Much Cardio Should I do?
Coming from the powerlifting space over the past few years, I've never cared much for running. It can be boring to some, it can be very time consuming with a relatively low return on investment, and some people get injuries; it can aggravate the injuries more. So why should I run or do cardio?
First, a quick story: In February 2022, I planned a trip to New Hampshire to visit a one of my best friends who I haven't seen in a while. On the weekend that I was available to go, he happened to be running his half marathon (in preparation for a full marathon). He is a trainer as well. He told me "No problem, you can ride a bike next to me" knowing that I do not care much for running, but this ignited the ego in me! So, I told him "Sounds like a challenge, I'm signing up!" With only 2 weeks to prepare, I made 5 runs, adjusting the pace and miles to prep and I completed my first half-marathon in just a minute over 2 hours without stopping and loved every minute!
Just kidding, the last quarter mile SUCKED cause my Garmin died. But that’s beside the point!
Fast forward a year, and I've been running at least once a week on top of my normal training routine and boxing, and I feel like I'm in the best shape of my life! My sleep is better, my overall energy is better, and my endurance is better as well. Of course, with the additional cardio, I noticed myself leaning out a bit too, which is always a plus! You can get some of these benefits too!
Now, the answer to the question "How much should I run or do Cardio?" may be obvious and disappointing, but IT DEPENDS! You don't NEED to run, but cardio is super underrated for health benefits. From a health perspective, for most people, including cardio in your weekly exercise program can help lower risk of heart disease, improve blood pressure, breathing, and sleep as a result of the improved breathing.
However, from a weight loss/fat loss perspective, Cardio is simply a means to burn a little bit extra calories than your body would normally burn. Sure, cardio focused exercise burns more calories than weightlifting, but not a whole lot more and the return on investment isn't super high from a weight loss perspective.
If you look at this TDEE chart here, you'll see that targeted exercise activity thermogenesis (EAT) burns a small percent of our daily calories anyway! Therefore, cardio tends to take a backseat in my exercise programs for beginners. Unless they have a very specific goal that requires cardio, such as running their first 5k-10k or passing a physical fitness test.
If you asked me if you should choose weightlifting 3 days per week vs. doing cardio 3 days per week, you better believe that I am having you weight-train 10 times out of 10 because of the muscle gain, muscle retention and basal metabolic rate and NEAT increase (burning more calories while literally sleeping.)
Now, that does not mean cardio doesn't have its place in a program. As I've said earlier, I noticed a ton of benefits in my general energy, endurance and physique. I didn’t love my strength either!
As with most things, it depends on your goal and your time that you can offer toward that goal. If you can get in one day per week of targeted cardio, be it running, hiking, biking or using a machine at the gym, here is an example of a schedule I would lay out for a beginner.
Overall, Cardio is OVERRATED for weight/fat loss. The bread and butter of your exercise programming in the beginning should be STRENGTH TRAINING and cardio second. Cardio should be included as things that you enjoy; Biking, hiking, playing with your kids, recreational sports, rock climbing, dance, walks with friends, NOT just an hour on a treadmill/elliptical! Cardio is surely important for general health, which is why it feels so good to do, but most people don’t actually enjoy to do it (making it less sustainable) and it does not build muscle to give that “toned” physique that people want.
First, work on getting strong to build a foundation. Many people have sedentary jobs, so just getting any activity at all will burn more calories. Getting stronger generally helps you build your metabolism and then makes cardio more effective when you do it.
IF YOU HATE CARDIO AND JUST DO IT TO BURN CALORIES:
Work on TRACKING your baseline steps and getting general daily activity up. If you are finding yourself at home and sitting after a sedentary work day, get on the floor and stretch. Try to go on short walks periodically throughout the day, park further, walk while talking on the phone, etc. If your weekly average for steps (can be found with most smartwatches) is 5000 for example, shoot for 6-7000 steps a day and increase that weekly activity. Once you are consistent with this and weight training for at least 3 months, then you can start thinking of adding a light jog or biking for additional calorie burn. I am not anti-cardio, but I do see it being overly relied on to no avail.
IF YOU ENJOY STRUCTURED CARDIO AND THE FEELING OF IT:
Awesome! Then keep it in 1-2 days day a week and make it part of your warm-up so you work up a sweat before your lifting days.
I want you to change your focus from weight loss or physical appearance, to building strength and endurance. As you build your strength and improve on your cardio, the physique changes will follow!
Follow this type of schedule if you consider yourself a beginner:
Always have some type of rest day if the exact schedule doesn't work for you. This can also be done Tuesday/Thursday/Saturday or some other combination of days. For the Sets/Reps Scheme you can use 3 sets of 8-10 reps at a moderate intensity to get used to it. For warming up, Walk/Jog on the treadmill for 5-10 minutes, do a stretch routine and get into your warm-up sets.
Monday: Lower Body
Barbell Box Squat 4x8-12
Dumbbell Back Step Lunges 3x8(each leg)
Leg Extensions 2x12
Hamstring Curls 2x12
Wednesday: Upper Body Push/Pull -
Push Up 2x6-12 (Warm up for Bench)
Dumbbell Flat Bench Press 4x10-12
Lat Pulldown 4x10
Dumbbell Row 3x10
Dumbbell Overhead Press 3x10,
Tricep Extension 2x12
Friday: Posterior Chain/Back
Barbell RDLS 4x12
GHR Back Extensions/45 degree 3x12
Pull Ups 3x5-10 (If using Assisted Pull Ups, Aim for 10)
Cable Rows 3x10
Saturday/Sunday: 30-45-minute Running followed by a Kettlebell Swing/Farmer Carry Circuit
15 KettleBell Swings and a 20 yard Farmer Carry, 5 rounds with as little rest as possible.
As you build up endurance, start increasing the miles you aim for or the pace. For example, in weeks 1-3 you may only be shooting for 2-3 miles of a walk/jog. Try to master finishing the 2-3 miles nonstop before increasing the distance and pace.
Notice how most of this schedule is weight training focused while the cardio is more of a bonus. Try this schedule out for 4-6 weeks and you will ABSOLUTELY see results if you stick with it as written!
When I completed the half marathon with only 2 weeks of training, I mentioned that I completed only 5 runs. While I DO NOT SUGGEST that anyone copies me because you can definitely do more damage than good, I will share how I prepared in those 5 runs. My very excited buddy and coach Jake Lospennato who is a MUCH more experienced runner gave me a plan to follow.
Week 1, I was to complete a 2 mile, a 5 mile , and then attempt my longest run at the time which was 9 miles. Then on
Week 2, I tapered to a 5 mile and then back to a 3 mile to give my legs/knees rest before the half marathon.
It was a fun experience and one for the books, but for beginners, I absolutely suggest for you to slowly work your way up in miles and pace before attempting something like this. With the weight training, you will absolutely see results in your endurance as well and get you closer to your goals!
Thank you for checking out some of my writing. I hope you find it useful and have some takeaways!
If you are STRUGGLING with constantly being in and out of a fitness routine, you aren’t alone. The information is out there. We know what we need to do (for the most part). But still most people struggle and cannot keep it up for a long-period of time.
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