THE CARDIO CONFUSION

You’ve been training hard, lifting heavy, and showing up consistently.
But every day, you see the same debate play out at the gym — some people pounding the treadmill before their workout, others after. And you’re left wondering: When is the right time to do cardio?

Here’s the truth — there’s no one-size-fits-all answer, but there is a right answer for you.
Let’s break down the science, psychology, and fitness logic behind cardio, so you can train smarter, not just harder.

WHY CARDIO IS NON-NEGOTIABLE

Cardiovascular exercise isn’t just about burning fat — it’s about building a stronger engine.
When done right, cardio improves:

• Heart Health: Strengthens your heart muscle and lowers blood pressure.

• Endurance: Increases oxygen delivery to muscles, improving your weight training performance.

• Recovery: Boosts circulation, helping muscles recover faster.

• Immunity: Regular cardio strengthens your immune system.

• Skin & Glow: Better circulation = healthier skin.

• Mood & Focus: Releases endorphins, reducing stress and improving mental clarity.

Think of it this way — if your body is a sports car, cardio is your engine tune-up. You can have all the horsepower in the world, but if your engine isn’t conditioned, you’ll never hit top speed.

CARDIO & BODY TYPE: FIND YOUR BALANCE

The key to effective cardio lies in customizing it to your goal and body type.
Here’s how:

1. Ectomorph (Naturally Thin)

Goal: Gain muscle, stay lean
Frequency: 2 sessions/week
Duration: 45 minutes each
Type: Low-intensity steady-state (LISS) cardio — brisk walking, cycling
Why: You already burn calories easily, so cardio should support cardiovascular health without cutting into your gains.

2. Mesomorph (Athletic Build)

Goal: Maintain muscle, improve endurance
Frequency: 3 sessions/week
Duration: 45 minutes each
Type: Mix of moderate-intensity and HIIT
Why: You can handle a higher workload, and strategic cardio helps keep your performance sharp without muscle loss.

3. Endomorph (Easily Gains Weight)

Goal: Fat loss, improve stamina
Frequency: 4–5 sessions/week
Duration: 30 minutes each
Type: Start with brisk walking or cycling, progress to HIIT once endurance improves.
Why: Frequent cardio helps boost metabolism and insulin sensitivity, accelerating fat loss.

WHEN TO DO CARDIO — BEFORE OR AFTER WEIGHT TRAINING?

This is the million-dollar question.
Here’s what science says:

Cardio Before Lifting

✅ Great for warming up and increasing blood flow.
❌ Can reduce strength and power output if done for long.
Best for: Beginners or those training primarily for endurance.

Cardio After Lifting

✅ You preserve energy for heavy lifts.
✅ Post-lift cardio increases fat utilization.
Best for: Intermediate to advanced lifters focusing on muscle gain or fat loss.

👉 WazFlex Rule:
If your goal is muscle gain, lift first.
If your goal is endurance or fat loss, you can alternate or mix sessions depending on recovery.

THE SCIENCE OF INTENSITY: SMARTER, NOT LONGER

Cardio isn’t about how long you can suffer — it’s about how efficiently you train.
According to studies from the American College of Sports Medicine (ACSM):

• Low-Intensity Steady-State (LISS): Best for recovery and long-duration fat burn.

• High-Intensity Interval Training (HIIT): Burns more calories post-workout through EPOC (excess post-exercise oxygen consumption).

• Moderate-Intensity Cardio: Great balance for overall cardiovascular improvement.

Translation:
If you’re short on time, HIIT is king.
If you’re focusing on longevity and recovery, LISS is your best friend.

PSYCHOLOGY OF CARDIO: THE MIND GAME

Let’s be honest — cardio isn’t everyone’s favorite.
But it’s one of the best teachers of discipline and mental toughness.

When your body wants to stop, and you push anyway — that’s where growth begins.
Studies in Sports Psychology show that cardio improves mental resilience, cognitive clarity, and focus. It’s not just physical training; it’s emotional conditioning.

That’s why top athletes — from Cristiano Ronaldo to David Goggins — treat cardio as a ritual.
Not for calories. For character.

REAL-LIFE EXAMPLE: DISCIPLINE OVER MOTIVATION

Take Michael Jordan’s training philosophy — he didn’t train when he felt motivated; he trained because it was part of who he was.
That’s the mindset cardio builds. You show up. You endure. You evolve.

Even 20 minutes of consistent daily cardio does more for your body and brain than waiting for the “perfect mood” to train.

SCIENCE-BACKED BENEFITS (QUICK FACTS)

• 150 minutes of moderate cardio per week reduces heart disease risk by up to 30% (Harvard Health).

• Cardio improves insulin sensitivity — crucial for fat loss and metabolic health.

• Regular cardio increases mitochondrial density — meaning your body becomes more efficient at energy production.

• HIIT-style cardio boosts growth hormone, aiding in muscle maintenance during fat loss.

CARDIO FREQUENCY GUIDE (Based on Fitness Goals)

For Muscle Gain:
Do low-intensity steady-state (LISS) cardio after your workout, about 2 times per week, for 30–45 minutes per session.

For Fat Loss:
Combine high-intensity interval training (HIIT) with LISS cardio. Aim for 4 to 5 sessions per week, lasting 25–40 minutes each.

For Maintenance:
Stick to moderate-intensity cardio 3 times a week, keeping each session around 40–45 minutes.

For Endurance Training:
Focus on progressive overload in your cardio sessions (gradually increasing duration or intensity). Perform 4 sessions per week, lasting 45–60 minutes each.

PRO TIPS TO MAXIMIZE CARDIO RESULTS

1. Do it at the same time each day — creates habit consistency.

2. Train fasted occasionally — boosts fat oxidation.

3. Switch your machines — treadmill, bike, rowing — keep the body guessing.

4. Monitor your heart rate:

   • Fat burn zone: 60–70% of max HR

   • Endurance: 70–80% of max HR

   • HIIT: 85–95% of max HR

5. Hydrate aggressively — dehydration drops endurance by up to 20%.

TRAIN YOUR HEART LIKE YOUR MUSCLES

Cardio is not an optional extra — it’s your foundation.
Your heart is your strongest muscle. Treat it like one.

Do your lifting. Build your physique. But remember — your strength means nothing if your endurance fails you.

At WazFlex, we don’t chase shortcuts.
We build habits. We build systems.
We build the kind of fitness that lasts a lifetime.

No hype. No noise.
Just truth.