How much cardio is too much? Whether you want to lose weight, get more defined, or burn fat around your waist, you need cardio. This type of exercise should be a key part of your workout.
When combined with weight training, it can cause massive weight loss and increase your metabolism. Most women spend 30 to 60 minutes doing cardio, while men prefer less than 30 minutes. Some skip cardio because it hinders muscle gains.
So what’s the truth about cardio?
Why do so many people spend hours on the treadmill and still get no results? Here are some interesting facts about cardio: And this is the real deal no bullshit. Its not only what I’ve read, but what I have experienced personally!
- You can’t “undo” poor eating habits with cardio. Yup you guessed it eating pizza after the gym you will not only stall your weight loss efforts but you may even gain weight. YIKES!
- If you take in more calories than you burn, you’ll gain weight regardless of how much cardio you do hence bullet number one
- Doing cardio for more than 60 minutes will eventually slow down your metabolism and affect your health. I am serious. I see this a lot with my marathon runners.
- Too much cardio leads to muscles loss, which slows your metabolism. This is basically married to bullet point above
- If you don’t vary your cardio workouts, your body gets used to it and burns less energy. Remember how hard it was to do 30 min on the elliptical when you first started and now after doing it a few months you could read a magazine or talk on the phone
- Steady-state cardio adds next to nothing toward weight loss; however, it helps reduce muscle soreness and speeds up recovery..
- 30 minutes of cardio for three times a week can help you burn fat without losing muscle but truly it has to be intense. if you are on your phone or reading a newspaper think of that more like warming up your muscles for the work ahead.
- Too much cardio is just as bad as too little cardio.
Strength training by itself helps burn more fat than cardiovascular exercises. However, most people enjoy cardio exercises more than weight training because of the euphoria they feel during aerobic activity.
When you do cardio, your body releases feel-good chemicals to keep you from feeling the pain and fatigue induced by exercise. As a result, you may end up doing too much cardio.
What Happens When You Do Too Much Cardio?
Most people who do lots of cardio for weight loss end up losing muscle and get a puffy look caused by high cortisol levels. A combination of strength training and cardio is the single best way to lose fat and preserve muscle. Too much cardio can lead to muscle loss, stress, cardiovascular problems, over training, and fitness imbalance. The metabolic rate slows down, while your resting heart rate becomes unusually low. Over time, it gets harder and harder to lose fat.
In other words, too much cardio could prevent weight loss. The more cardio you do, the more you have to continue to do to get results. HIIT workouts along with weight training burn fat after the workout is over and help maintain muscle.
HIIT Workout With Yvette
Studies indicate that too much cardio lowers testosterone levels and decreases lean body mass. It also increases cortisol levels and causes heart stiffening. Excess cardio burns up muscle, lowers your immune system, and raises stress hormones. To avoid these problems, opt for high intensity cardiovascular training. This way you’ll spend less time on the treadmill and still get maximum benefits.
Don’t forget to eat well and get plenty of rest. These factors are essential for building muscle and losing fat I am telling you I have seen it physically in my own personal body. I used to do that damn stair master an hour a day for years what a waste!
Now that I lift weights and do small amounts of cardio people ask me all the time, what kind of working out do you do. Just take a look in your own gym the women in the weight room are Jacked and look beautifully strong while you see no change with those on the treadmill day in day out. So be sure to find balance between strength and cardio!
– Yvette Salva –