{"id":4254,"date":"2026-01-13T00:00:54","date_gmt":"2026-01-13T00:00:54","guid":{"rendered":"https:\/\/undsgn.com\/uncode\/?p=4254"},"modified":"2026-02-05T07:53:34","modified_gmt":"2026-02-05T07:53:34","slug":"faktencheck-cardiotraining","status":"publish","type":"post","link":"https:\/\/the-m-concept.de\/en\/2026\/01\/13\/faktencheck-cardiotraining\/","title":{"rendered":"Fact check: Cardio training"},"content":{"rendered":"<div class=\"wpb-content-wrapper\"><div data-parent=\"true\" class=\"vc_row row-container\" id=\"row-unique-0\"><div class=\"row single-top-padding single-bottom-padding exa-h-padding limit-width row-parent\"><div class=\"wpb_row row-inner\"><div class=\"wpb_column pos-top pos-center align_left column_parent col-lg-12 single-internal-gutter\"><div class=\"uncol style-light\"  ><div class=\"uncoltable\"><div class=\"uncell no-block-padding\" ><div class=\"uncont\" ><div class=\"vc_custom_heading_wrap\"><div class=\"heading-text el-text\" ><h2 class=\"h2\" ><span>Why pure cardio training is not suitable for losing fat.<\/span><\/h2><div><p>Train effectively and purposefully in 2025.<\/p>\n<\/div><\/div><div class=\"clear\"><\/div><\/div><\/div><\/div><\/div><\/div><\/div><script id=\"script-row-unique-0\" data-row=\"script-row-unique-0\" type=\"text\/javascript\" class=\"vc_controls\">UNCODE.initRow(document.getElementById(\"row-unique-0\"));<\/script><\/div><\/div><\/div><div data-parent=\"true\" class=\"vc_row row-container\" id=\"row-unique-1\"><div class=\"row one-top-padding single-bottom-padding exa-h-padding limit-width row-parent\"><div class=\"wpb_row row-inner\"><div class=\"wpb_column pos-top pos-center align_left column_parent col-lg-6 single-internal-gutter\"><div class=\"uncol style-light\"  ><div class=\"uncoltable\"><div class=\"uncell no-block-padding\" ><div class=\"uncont\" ><div class=\"uncode_text_column text-small text-color-482803-color zoom-in animate_when_almost_visible\" ><p>Especially at the beginning of the year, many people want to put their good intentions into practice and work up a sweat with cardio training. Cardio training, such as running, cycling or swimming, is often touted as the key to fat loss. However, pure cardio training is not the most effective way to reduce body fat in the long term. Although it offers numerous health benefits, this form of training has its limits when it comes to targeted fat burning. Three key factors - low afterburning, loss of muscle mass and metabolic adaptation - make it clear why training focused purely on endurance is not ideal.<\/p>\n<p><strong>Low post-combustion<\/strong><br \/>\nCardio training burns calories during the activity, but the so-called afterburn effect (EPOC, \u201cExcess Post-Exercise Oxygen Consumption\u201d) is relatively low compared to other forms of training, such as strength training or high-intensity interval training (HIIT). This means that only a few additional calories are burned after training, as the body recovers quickly from the exertion. In contrast, intensive strength training ensures that the metabolism remains elevated for hours to days after training, as the body needs energy to repair damaged muscle fibers and support muscle building. Due to the low afterburning during pure cardio training, calorie consumption is therefore mainly limited to the duration and intensity of the actual activity, which makes fat loss less efficient.<\/p>\n<\/div><\/div><\/div><\/div><\/div><\/div><div class=\"wpb_column pos-top pos-center align_left column_parent col-lg-6 single-internal-gutter\"><div class=\"uncol style-light\"  ><div class=\"uncoltable\"><div class=\"uncell no-block-padding\" ><div class=\"uncont\" ><div class=\"uncode_text_column text-small text-color-482803-color zoom-in animate_when_almost_visible\" ><p><strong>Loss of muscle mass<\/strong><br \/>\nAnother problem with cardio-only training is the potential loss of muscle mass. During longer endurance sessions, the body can use muscle protein as an energy source, especially if sufficient nutrients are not available. However, the loss of muscle mass has negative consequences for fat loss: muscles are metabolically active and use energy even at rest. Less muscle mass therefore means a lower basal metabolic rate, which makes losing weight more difficult and increases the likelihood of the body converting excess calories into fat. In contrast, strength training helps to maintain or even build muscle mass, which supports fat loss and improves body composition in the long term.<\/p>\n<p><strong>Adaptation of the metabolism<\/strong><br \/>\nAnother limiting factor of pure cardio training is the adaptation of the metabolism. The body is programmed to use energy more efficiently when it is regularly exposed to a certain level of stress. With constant cardio training, the body adapts by using fewer calories to achieve the same performance. This causes fat loss to stagnate, even though the training time and intensity remain the same. This metabolic adaptation is a protective mechanism of the body that was developed in evolution to conserve energy, but counteracts the goal of burning fat. Variety in training, especially through the integration of strength training and interval training, can minimize this adaptation and keep the metabolism at a high level.<\/p>\n<\/div><\/div><\/div><\/div><\/div><\/div><script id=\"script-row-unique-1\" data-row=\"script-row-unique-1\" type=\"text\/javascript\" class=\"vc_controls\">UNCODE.initRow(document.getElementById(\"row-unique-1\"));<\/script><\/div><\/div><\/div><div data-parent=\"true\" class=\"vc_row row-container\" id=\"row-unique-2\"><div class=\"row single-top-padding single-bottom-padding exa-h-padding limit-width row-parent\"><div class=\"wpb_row row-inner\"><div class=\"wpb_column pos-top pos-center align_left column_parent col-lg-12 single-internal-gutter\"><div class=\"uncol style-light\"  ><div class=\"uncoltable\"><div class=\"uncell no-block-padding\" ><div class=\"uncont\" ><div class=\"uncode_text_column text-small text-color-482803-color\" ><\/p>\n<blockquote>\n<p><strong>Conclusion<\/strong><br \/>\nPure cardio training is not optimal for fat loss, as it offers low afterburning, can promote the loss of muscle mass and leads to metabolic adaptation. A combination of strength training, interval training and balanced cardio training is much more effective for reducing body fat in the long term, maintaining muscle mass and keeping the metabolism active. If you want to reduce fat in a targeted manner, you should therefore focus on varied training that challenges the entire body and supports a lasting change in body composition.<\/p>\n<\/blockquote>\n<p>\n<\/div><\/div><\/div><\/div><\/div><\/div><script id=\"script-row-unique-2\" data-row=\"script-row-unique-2\" type=\"text\/javascript\" class=\"vc_controls\">UNCODE.initRow(document.getElementById(\"row-unique-2\"));<\/script><\/div><\/div><\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Many years ago, I worked for my parents who own a video production company. Because it is a family business, you inevitably end up wearing many hats and being the czar of many different jobs. I mainly managed projects and worked as a video editor. On production, there were times that I was called on to work as an audio tech and was made to wear headphones on long production days. In those days, having a really good set of headphones that picked up every nuance of sound was essential to making sure the client got what they needed.<\/p>","protected":false},"author":1,"featured_media":145979,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[69],"tags":[70,71],"class_list":["post-4254","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-personal-training","tag-cardio","tag-personal-training"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Faktencheck: Cardiotraining &#8226; The M Concept.<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/the-m-concept.de\/en\/2026\/01\/13\/faktencheck-cardiotraining\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Faktencheck: Cardiotraining &#8226; The M Concept.\" \/>\n<meta property=\"og:description\" content=\"Many years ago, I worked for my parents who own a video production company. Because it is a family business, you inevitably end up wearing many hats and being the czar of many different jobs. I mainly managed projects and worked as a video editor. On production, there were times that I was called on to work as an audio tech and was made to wear headphones on long production days. 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