Cardio: You’re Doing It Wrong

Cardiovascular exercise is essential for overall fitness and health, but there’s a fine line between benefiting from it and overdoing it. Experts warn that pushing yourself too hard or doing cardio wrong can cause negative effects.

The Benefits of Cardio

Aerobic exercises like running, cycling, and swimming offer numerous health benefits. From strengthening the heart and improving circulation to reducing stress and boosting mood, cardio is essential for overall health. Regular cardio also aids in weight loss by burning calories and increasing metabolism. It improves endurance, allowing you to perform physical tasks with less fatigue, and boosts lung capacity by enhancing respiratory function.

The Centers for Disease Control and Prevention (CDC) recommends at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity activity each week. This can be split into sessions, such as 30 minutes of moderate exercise five days a week or more intense 25-minute sessions three times a week.

Health Risks of Excessive Cardio

Overdoing cardio, especially at high intensities or without enough recovery, can cause more harm than good. Prolonged cardio sessions increase the risk of overuse injuries, such as stress fractures or joint issues. Furthermore, it can lead to hormonal disruptions. And elevated cortisol levels, often linked to chronic exercise, can impair immune function, hinder sleep, and contribute to mental health challenges like anxiety or depression.

Additionally, excessive endurance training can put undue stress on the heart. Known as “athlete’s heart,” this condition results from prolonged, intense exercise, causing the heart to enlarge. While this may not cause issues for most athletes, it can increase the risk of arrhythmias and other cardiovascular complications in some individuals.

The Hidden Cost: Muscle Loss

Beyond general health risks, one of the most concerning side effects of too much cardio is muscle loss. When cardio is overdone without enough strength training or proper nutrition, the body can begin to break down muscle tissue for energy. This process not only slows metabolism but can also lead to a decrease in overall strength and a less toned physique.

Experts suggest limiting cardio to 45-60 minutes per session to avoid muscle depletion. Anything beyond this—particularly without strength training—can make it harder to maintain muscle mass, which is crucial for fat loss and long-term fitness.

Finding the Right Balance

Cardiovascular exercise should be paired with resistance training to preserve muscle mass and prevent metabolic slowdown. Additionally, giving your body time to rest and recover between intense sessions is essential for maintaining overall health and performance.

A well-rounded routine that includes 3-4 days of cardio and 2-3 days of strength training is ideal for most individuals. High-intensity interval training (HIIT) can also be a time-efficient way to combine the benefits of cardio with minimal risk of muscle loss.

READ: 3 Fitness Myths You Should Stop Believing

While cardio is essential for overall fitness, too much of it can lead to problems. Moderation is key to reaping its benefits without jeopardizing your health.