The 4 biggest cardio workout mistakes — how to avoid getting bored and burning out

It’s that time of year again: Gyms are packed with New Year’s resolutioners determined to get in shape after the holidays. 

In general, physical activity is key for boosting heart, brain, bone and muscle health, not to mention improving your mood and energy levels. But overdoing it can push your body past its limits, ultimately sabotaging your fitness goals.

Just ask John Peel, a master trainer at iFit and NordicTrack, who’s seen it all when it comes to gymgoers making cardio blunders. Here’s his expert breakdown of the top mistakes you’ll want to avoid — unless you’re looking to end up burned out, or worse: having a serious heart-to-heart with your doctor.

Mistake 1: Starting at ‘Zone 3’

If you’re a newbie, don’t even think about cranking it up to “Zone 3” right out of the gate.

Training zones are used in fitness to categorize the level of intensity of a workout’s physical activity. The most widely used model has five zones — and while three is right in the middle, that doesn’t mean it’s easy.

Peel says many beginners make the mistake of jumping straight into this high-intensity range, where your heart rate hits 70% to 80% of its maximum (which is calculated by age), thinking it’s the ultimate fat-burning zone. 

But he’s quick to warn: You should set realistic expectations. “We will eventually get there, but not within the first couple of sessions,” Peel said. 

Instead, Peel recommends sticking to Zone 2, which keeps your heart rate at 60% to 70% of your maximum rate. This is where you’ll build a solid foundation for more intense training — boosting stamina and strengthening your aerobic base.

For seasoned athletes, Zone 3 and beyond often make up the bulk of their workouts.

“Beginners will eventually utilize interval training and reach into those zones, but if you are just beginning, trust the process and take your time getting there to avoid injuries,” Peel said. 

Mistake 2: Getting stuck in a rut

Boredom kills motivation — and Peel says it’s one of the biggest roadblocks to progress. 

He recommends regularly switching up your workout routine to keep your body engaged and your heart rate climbing. For some, that might mean trying a high-energy fitness class, while others might prefer hitting the hiking trails. 

“We tend to think that just walking, running or biking is the only thing we have to reach a goal when options are endless,” Peel said. “Movement is the key, and as long as the consistency is there, have fun with it!”

Mistake 3: Trying to burn as much as possible

Here’s something to remember next time you hit the gym: More is not always better.

Peel often sees gymgoers pushing themselves to the brink, obsessed with burning as many calories as possible. But that, he warns, can lead to burnout and frustration.

“It can also drive you crazy, because you’re just chasing a number, not a feeling,” Peel said. “In the end, it all adds up, whether you had a lighter day or you’re drenched in sweat.”

Instead of overdoing it, Peel suggests creating a structured plan, sticking to it and making recovery days a priority.

Believe it or not, recovery is just as crucial as those sweat-drenched sessions. Research shows that rest allows your muscles to repair and grow stronger, and skipping recovery can actually stall your progress. 

Experts recommend taking at least one rest day each week to let your body recharge.

Mistake 4: Neglecting strength training

Just as crucial as recovery days? Strength training.

Peel stresses the importance of adding strength training to your cardio routine to build a solid foundation that will not only make running easier but also support your body as you push toward new fitness goals.

“This is going to build muscular endurance and improve your core and leg strength, which will ultimately lead to easier, longer runs and better stamina, along with avoiding injury,” Peel said. 

And here’s something to keep in mind: Your strength training doesn’t have to involve heavy weights or bodybuilder-level lifting. Peel says that when done correctly, simple bodyweight exercises like squats, lunges and pushups can be just as effective.