in ,

Need to Exercise More! How Much Cardio is Too Much

How Much Cardio is Too Much

Cardio exercise improves heart health and prevents risks of chronic disease. However, too much of it can put stress on your heart and weaken the heart muscle. How do you know you are doing too much cardio? How much is enough?

Cardiovascular exercises, popularly called cardio, get your heart rate up and keep it up for a long time. Activities like running, swimming, and cycling help build endurance and burn calories. As per the American Heart Association, a moderate amount of cardio helps keep the heart and circulatory system healthy.

However, too much cardio can be counterproductive. Stressing your body with extra walking, jogging, swimming, or other cardio-focused activities prohibits you from getting the fitness results you are looking for.

Signs You are Doing Too Much Cardio

  • You are always exhausted
  • Your body is not letting go of fat
  • You feel weaker
  • You find difficulty in sleeping
  • You spend more than one day per day on a cardio machine

What is Too Much Cardio

Doing cardio for 60 minutes or more per day is too much to be called a great workout routine. It results in pain, aches, and injuries sometimes. Also, you experience consistent bouts of fatigue and always remain in a bad mood.

When you walk or run for several minutes, your cortisol levels rise that affects the immune system. Even marathon runners experience the consequences of lots of running. After a competition, many runners

develop respiratory infections. If you also notice these symptoms, then take it as a sign to cut back the cardio.

How Much Cardio You Should Do

When it comes to getting the most out of cardiovascular exercises, more is not always better. You should do as much cardio as it takes to meet your fitness goals and no more.

There is a horrible cardio myth: Starve yourself, do cardio exercises for several hours a day, and shed your weight. Doing more cardio is not the right plan to lose weight. A 2015 study reported that aerobic exercise training offers a little in the way of fat loss. In some cases, people gain weight while doing some types of exercises. Only around one hour of cardio per week is enough to support your weight loss goal.

Doing exercises is supposed to be fun; it should not be a burden. Also, overdoing them can hurt you more than helping you. Be smart about your cardio training, and keep patience. Keep it simple, effective to burn fat, and most importantly, improve heart health.

As per the US Department of Health and Human Services, moderate-intensity exercise for at least 150 minutes a week or intense aerobic exercise for around 75 minutes a week can bring substantial changes in your health.

The Bottom Line

Too much cardio can break down your body, spoil your mood, and affect your heart health. However, it does not mean you should not do cardiovascular exercises at all. Respect your body’s limit, and do not stop training!

What do you think?

Natural Ways to Boost the Immune System

Natural Ways to Boost the Immune System

How to Wake Up Feeling Refreshed

Night Owls! Here’s How to Wake Up Feeling Refreshed