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If you're already doing cardio consistently, that's a great first step, but it doesn't mean you're performing it as effectively as you could be. With all the conflicting information out there, it can be difficult to separate myth from fact. Here are seven common cardio mistakes and what to do instead.

The first mistake is simply not performing any cardio at all. This might sound obvious but it's surprisingly common. While cardio isn't mandatory for fat loss since you can create a calorie deficit through diet alone, it works well as a supplemental fat loss tool and provides crucial health benefits like improved cardiovascular conditioning, cognitive function, mood, sleep quality, and immune function. Aim for roughly 150 minutes of moderate intensity cardio per week at 60-70% of your maximum heart rate. If time is limited, higher intensity forms can be done in 8-15 minutes per session.

On the opposite end, going overboard with cardio creates problems too. Doing too much high-intensity cardio creates an interference effect where recovery from weight training suffers due to extra muscle damage and fatigue. If muscle growth is your goal, cap high-intensity sessions at 2-3 per week and space them away from similar muscle group workouts.

Another major mistake is over emphasizing cardio's role in fat loss. A typical cardio session doesn't burn as many calories as people think. Even burning 400 calories four times per week only amounts to 230 calories daily. Your diet remains the most important factor by far since it's much easier to reduce calorie intake than burn calories through exercise.

Many people also rely on inaccurate calorie trackers. Apple Watches, Fitbits, and treadmill screens can be off by 30-50% or more. That 600-calorie session could easily have been 350 calories, and using inflated numbers to justify eating more will sabotage your results.

Timing is crucial too. Performing full cardio sessions before weight training creates fatigue that reduces lifting performance. For optimal muscle growth, do cardio post-workout or at a different time entirely to enter your workout completely fresh.

People often obsess over fat burning zones, but while different intensities use different fuel sources during exercise, net fat loss depends on total daily calories, not which fuel you burn during a 30-minute window. The body adjusts fuel usage throughout the day to maintain balance. The only zone that matters for fat loss is a calorie deficit.

Finally, forcing yourself to do cardio you hate is a recipe for failure. Any cardiovascular exercise that elevates your heart rate will burn calories and provide health benefits. If you hate treadmills, try jumping rope, swimming, sports, hiking, martial arts, or cycling. Find activities you can at least tolerate long-term rather than forcing yourself through something you despise, which inevitably leads to quitting.