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Writer's pictureTim Ammons

The Importance of Cardio Training: Understanding Its Benefits and Balancing Your Routine

Updated: 3 days ago

When it comes to fitness and training, cardio often gets a bad rap. Some athletes and fitness enthusiasts may view it as an unnecessary burden, especially when their primary goals revolve around strength, speed, or power. However, understanding the benefits of cardiovascular training can provide valuable insights into its role in enhancing overall athletic performance and health.


cardio group training with coach

The Role of Cardio in Aerobic Capacity


If you're aiming for good aerobic capacity, cardio is essential. It significantly enhances your endurance performance, which is crucial not just for long-distance runners or cyclists but also for strength and power athletes. Cardio training plays a vital role in improving your body’s ability to sustain prolonged physical activity.


1. Improved Efficiency of the Heart

One of the primary benefits of cardio training is improved heart efficiency. Regular aerobic exercise increases stroke volume, which means your heart pumps more blood with each beat. This enhancement allows your body to perform at higher intensities without significantly raising your heart rate. As a result, you can push through workouts with less fatigue, which is especially beneficial during intense training sessions.


2. Enhanced Aerobic Energy Production

Cardio training increases your body’s ability to use aerobic energy production. This is critical for endurance athletes, as it allows them to maintain a steady performance over longer durations. Moreover, for strength and power athletes, enhanced aerobic capacity aids in quicker recovery during intense training sessions by helping the body clear anaerobic byproducts more efficiently.


3. Increased Blood Volume and Red Blood Cell Count

Regular cardiovascular exercise leads to an increase in blood volume and the number of red blood cells in the body. This enhancement means your muscles receive more oxygen, which can help improve performance and recovery. Additionally, cardiovascular training promotes better elasticity in blood vessels and increased capillary density in muscles, allowing for more efficient nutrient delivery.


4. Mitochondrial Density

One of the less-discussed benefits of cardio training is its impact on mitochondrial density in muscle fibers. Mitochondria are the powerhouse of cells, responsible for energy production. More mitochondria mean your muscles can produce energy more efficiently, contributing to better overall endurance and performance.


Understanding the Downsides of Excessive Cardio


While the benefits of cardiovascular training are clear, it’s essential to acknowledge its potential downsides, especially when performed excessively. The most significant drawback is the fatigue it can induce. High levels of cardio can lead to overall fatigue in the body, which may negatively affect strength and speed training. Many athletes find that excessive cardio can quickly sabotage their training numbers in weightlifting and other strength-based activities.


Additionally, cardio training can be time-consuming. For athletes focused on building strength or speed, dedicating excessive time to cardio can detract from other critical training goals.


running as cardio training

Finding Balance in Your Training Regimen

Despite its drawbacks, almost all athletes can benefit from incorporating some level of cardiovascular training into their routines. Even strength and power athletes can experience advantages from improved aerobic capacity, allowing them to tolerate greater training volumes and recover more effectively.


The Importance of Consistency

Developing a substantial aerobic capacity takes time and requires consistent exposure to cardiovascular training. For hybrid athletes—those who participate in both strength and endurance activities—the key is to perform aerobic exercise at the lowest threshold that elicits adaptation. This can often mean starting with low-intensity activities like walking or cycling if higher-intensity exercises compromise performance.


Addressing Common Concerns

Many people find lower-intensity cardio boring. If you’re someone who thrives on high-intensity intervals or fun activities like trail running or grappling, it can be challenging to stick to a consistent cardio routine. However, pushing too hard in your training can lead to burnout and hinder progress across all areas of fitness. Therefore, balancing intensity and volume is crucial to sustainable training.


Personalizing Your Approach

Your specific training goals will dictate how much cardio you should include in your regimen. For instance, if you’re primarily training for a bodybuilding competition, your focus should be on hypertrophy and strength training. In such cases, prioritize your main training goals and consider reducing or skipping speed or strength work temporarily.


On the other hand, if you’re a speed-endurance athlete, you might find it beneficial to temporarily cut back on hypertrophy training to accommodate more cardiovascular work. The key is to make these adjustments based on what’s most important for your goals.


biking at the gym

The Bottom Line: Embrace a Holistic Approach


The best athletic performances arise from a well-rounded training program that includes mobility, speed, strength, and endurance training. Regardless of your primary focus, neglecting any one component can be detrimental in the long run. Instead of skipping cardio entirely, find a way to incorporate it that aligns with your overall training goals.


Cardio is not just for endurance athletes; it plays a crucial role in enhancing overall athletic performance. The benefits of improved heart efficiency, increased blood volume, and enhanced energy production are significant and can lead to better results across all forms of training. By finding the right balance in your training regimen and embracing a holistic approach, you can optimize your performance while still enjoying the activities you love.

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