Guide to fixing common cardio mistakes

Depending on your fitness goal, there are some common mistakes that could be stalling your progress. Whether you're doing cardio to drop weight, lose body fat, train for a race or decrease stress, this guide will show you how to fix errors fast for maximum results.

Goal: Drop weight

Mistake: Walking or running at one pace

Leisurely strolling on the treadmill or the elliptical for a solid 45 minutes may get you sweating, which will help with temporary weight loss, but there are more effective strategies for your longer term goals. If your goal is to see the scale go down, you probably want the weight you lose to be from fat. The most effective cardio workout for fat loss is interval training.

The Fix: Interval training

Instead of shuffling along reading your magazine or watching TV, get ready to work. The bad news is you'll need to work harder than you have been working. The good news is you can go for a shorter period of time. Plan on a 20- to 30-minute workout. Warm up for five to 10 minutes, then perform a 30s-90s interval at a pace you couldn't hold for longer than that. Your heart rate should be above 85 percent of your maximum heart rate or at a point where you couldn't carry on a conversation. Follow with equal or more recovery period at an easier pace, letting your heart rate come down to under 70 percent of max. Repeat for five to 10 rounds.

Goal: Decrease your body fat

If you get on the same cardio machine, clock the same amount of time, at the same intensity, every day, you're wasting your time. Doing the same thing over and over again, your body adapts and stops changing and will not drop body fat.

The Fix: Change it up

Change up your routine, including intervals. Each time you workout, push yourself harder than the last time. If you've been using the same machine for more than four to six weeks, it's time to switch it up.

Goal: Train for a race

Mistake: Using the treadmill

The Fix: Train on the same terrain as your race

Hit the streets or the trails to get ready. You should also look up the elevation of the race you want to peak for and train for hills if necessary, uphill and downhill.

Goal: Stress relief and/or active recovery

Mistake: You push yourself too hard

If your goal is active recovery or stress relief, be careful you don't go too hard and actually harm your recovery. Doing steady state cardio, getting your blood flowing, can be beneficial in this case, but keep your intensity to under 70 percent of maximum heart rate.