Cardio Training Demystified: What You Really Need to Know

Cardio has earned a complicated reputation. Depending on who you ask, it’s either essential for fat loss or a threat to strength. Some people swear by daily runs; others avoid cardio completely for fear it will sabotage their gains. Somewhere between these extremes lies the truth—and understanding it can completely change how you approach your training.

Cardio is not a punishment. It’s not about “earning” your meals. It’s a tool. And when used with purpose, it can dramatically improve your body composition, energy systems, and long-term health.

Here’s what you need to know to use cardio intelligently, based on your goals and your AlterMe athlete type—where your genetic recommendations and personal goals together shape your best training split.

Is Cardio Necessary for Fat Loss?

The short answer: no, but it can help.

Fat loss ultimately comes down to creating a calorie deficit—burning more calories than you consume. Strength training, daily movement, nutrition, and recovery all contribute to that equation. You could technically lose fat without a single structured cardio session if your diet and training are dialed in.

That said, cardio can make creating a deficit easier, especially if you prefer eating more food rather than slashing calories aggressively. It also improves heart health, insulin sensitivity, and recovery capacity, making it easier to train harder over time.

The key is recognizing that cardio is not the driver of fat loss—it’s a supporting pillar. Over-relying on it, especially in high volumes without strength work, often leads to muscle loss and metabolic slowdown. That’s why at AlterMe, your genetically recommended athlete type—whether strength-dominant, cardio-dominant, or mixed—is combined with your personal goals to customize how cardio fits into your plan each week.

How to Know If You’re Doing the Right Kind of Cardio

Not all cardio is created equal. And not all cardio is right for every goal, season, or person.

If your focus is general health, moderate-intensity steady-state cardio like brisk walking, cycling, or swimming offers incredible returns. It strengthens the heart, improves endurance, and supports better recovery without overtaxing your system.

If you’re training for fat loss or improved metabolic flexibility, layering different intensities can be even more effective. This could mean blending longer, easy sessions with short, high-intensity intervals throughout the week. That blend challenges multiple energy systems and helps you adapt faster.

The right kind of cardio leaves you feeling better—not crushed. If your strength is holding steady, your recovery is stable, and you feel energized after sessions, you’re doing it right. If cardio starts eating into your lifts, disrupting sleep, or making you dread movement, it’s a sign to pull back.

At AlterMe, this balance is adjusted based on both your genetics and your current focus—helping you stay in the ideal zone for your personal progress.

The Best Way to Combine Cardio and Strength Training

Strength training forms the foundation. Cardio enhances it.

Your hardest strength sessions should be prioritized when you’re freshest, ideally earlier in the day or before cardio if you’re stacking workouts. This ensures you have full energy and focus for heavy lifts, which are more neurologically demanding.

If you can separate strength and cardio by several hours—or better yet, do them on different days—that's even better. But if you need to pair them, always lift first.

For strength-dominant athletes, a few short cardio sessions per week at low to moderate intensity are usually enough to build endurance without interfering with strength gains. For cardio-dominant athletes, strength training becomes the anchor that protects muscle mass and prevents breakdown. Mixed athletes benefit from rotating emphasis—sometimes heavier on conditioning, sometimes heavier on strength, depending on the goal.

Remember, cardio doesn’t have to be repetitive or boring. Rowing, hiking, rucking, swimming, and cycling all build endurance while keeping your training fresh and challenging.

Common Myths About Cardio You Should Ignore

Myth 1: Cardio kills gains.

When intelligently programmed, cardio supports strength development. It improves recovery, heart health, and overall work capacity without interfering with muscle gains—provided strength work and nutrition remain priorities.

Myth 2: You have to do hours of cardio for fat loss.

You don’t need marathon sessions. Consistent, strategic cardio combined with strength training and a nutrition strategy yields better, more sustainable fat loss results than endless time on a treadmill.

Myth 3: HIIT is always better.

High-intensity intervals are powerful tools, but too much HIIT without recovery can overload your system. A smart mix of easy, moderate, and hard sessions builds more resilience than hammering yourself with intensity every time.

Key Lessons To Remember

Cardio isn’t something to fear or overuse. It’s a strategic tool that, when aligned with your goals and your AlterMe genetic profile, amplifies your results rather than derailing them.

Strength training builds the structure. Cardio strengthens the foundation. Both matter—and both deserve a thoughtful place in your plan.

When you train smarter and match your cardio style to your genetics and personal focus—whether you’re strength-driven, cardio-oriented, or a hybrid—you create a body that’s resilient, efficient, and built for the long haul.

You don’t have to choose between strength and cardio. You just have to use them wisely, together.