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You love cardio, and you have been doing cardio workouts several times in a week, perhaps 30 minutes or an hour everyday. That is great and amazing for an active and healthy lifestyle. From outdoor or treadmill running, rowing, cycling, and to swimming, cardio exercises strengthens your heart muscle, build endurance and prevents cardiovascular disease. Cardio is key to having a life-long health, staying in perfect shape, and becoming physically fit for everyday activities with an improved heart system. However, the way you take to exercise sometimes, will put too much stress on your heart, making you feel like it is a pure torture.
So, is 30 minutes of cardio too much for one’s health? Is an hour of cardio a day, too much for your heart rate? As concerns your fitness routine on regular basis, how much cardio should you do a day? How much cardio is too much, before its benefits turn into hurtful feelings?
These questions come to mind when you start to feel hurt from your daily cardio workout activity. But wasn’t cardio, supposed to be good for your entire body health? As said in the first paragraph, Cardio is practically essential for your general health and overall fitness lifestyle. This brings you to the most asked question.
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Img: How much cardio is too much to avoid heart attack?
Problems Caused By Cardio Overload
Too much exercise is dangerous and cause a lot of problems including the following.
1. Decreased Muscle Mass
Will too much cardio affect muscle growth?
Rope jumps, weight lifting, HIIT exercises, running and other cardio are great for helping to recover, tone and build muscles. If you are a bodybuilder, doing too much can affect muscle growth significantly.
An overload of cardio in your fitness routine does cause you body lack sufficient fuel. You body will then tend extract stored muscle fats to convert in metabolism. This breaks down your muscle tissue more, during your cardio training sessions.
If you do allow muscles to rest and recover from the cardio exhaustion they suffered, they may become deficient in energy utilization. In that case instead of mass gains, you get mass loss as more stored fats converts to energy resources.
Too much of high intensity cardio is of great danger to all the muscle gains you have achieved in your bodybuilding program. This is a reality when you are expected to show your muscle groups a little but consistent love and you go to bulk your body in just a week.
Don’t wait to experience how too much cardio wrecks muscle gains before you believe that cardio does can kill gains. You know that too much cardio can interfere with muscle growth.
For the time you have been performing cardio, you know few days a week seems perfect for complementing body training gains. This allows enough time for muscle recovery, without putting your muscles at risk.
How do I stop cardio from killing my gains?
Lots of cardio remains bad for muscle growth if you don’t reducing cardio over-work. Here is a expert view on how to stop cardio from killing your gains.
- Practically, move your cardio to after weights workout maintains your strength and muscle gains.
- Consider adding a reasonable amount of cardio after weight training. Cardio after weights does not affect muscle growth and won’t ever hurt any muscle growth if your body has enough nutrients for building muscle blocks.
Related: What Cardio Machines Burn The Most Calories? – The Highest Calorie Burning Cardio Tools
2. Unplanned Weight loss
Does cardio help lose weight? Yes it does, but that would be bad if experiencing weight loss as one of the excessive exercise effects, wasn’t your main goal. If your cardio workout goal is to burn calories only, doing too much of it can instead cause significant weight loss.
If you don’t want to do cardio to burn calories without losing weight, your exercise routine can turn out to be counter-productive even if you maintain consistent nutritional diet.
A poor cardio exercise plan can make you become a slave to the treadmill running, body-weight exercises on a stair master. The final result chronic cardio will be visible signs you are losing weight instead of getting higher calories burned.
Remember, the loss of muscles and consequently weight, can reduce your fitness strength, ad also slow down your metabolic rate. It is practically a catastrophic effect on your hard-earned muscle. You know, one dangers of over exercising with poor metabolism is that you likely suffer tough time burning fats.
If you really wanted to get ripped, start with knowing how much cardio to lose weight. However, to burn more calories without losing weight can get counterproductive if you don’t eat enough protein-rich food before and after cardio exercise.
If you spend 30-60 minutes per day doing cardio for fat loss, without consuming protein-rich pre-workout meals to support the daily caloric expenditure, that’s enough to lose too much weight including lean muscles.
To void this side effects of too much exercise on your appearance, all you need is to identify how much cardio is too much for weight loss and re-plan your routine.
- consistent bouts of fatigue
- mood changes
- higher cortisol levels
If you’re start to suffer some menacing experiencing after too much running or using a fitness machine instead of counting benefits of the cardio exercise, it’s probably a sign a chronic cardio mistake. You then need to cut back, rest, terminate, switch, or rework the cardio routine plan.
3. Potential Risk Of Heart Attack
Img: How much cardio is too much to cause heart attack?
Is too much cardio bad for your heart? Can too much cardio damage your heart? Damage is not the right word here, put too much cardio can weaken your heart health.
According to menshealth.com, too much of it can put your heart at risk if you are one of the people who exercise above their current recommended heart rate or duration.
Because 150 minutes is the time for a moderate intensity activity on a weekly time frame, anything more than this presents potentially higher risk of early heart disease.
Too much cardio practically would cause heart problems. This means excesses in doing cardio may increase your risks of dying from a heart attack or an irregular heart rhythm sooner or later in life. Consequently, if you keep on exercising too much, you will sure overwork your heart.
So, you should do so with caution and keep monitoring its bad effects on your heart health. You should suspend the exercise immediately you experience varied heart conditions.
How would you know that cardio is too much for heart health? We will show you some heart attack signs and symptoms after exercise that need immediate medical attention. Here re the Signs of heart trouble during or after intensive cardio
1. Discomfort Feelings on The Chest
If your heart is scarring from too much cardio, you experience chest pain with potential heart attack. This is how some heart attacks may begin .A feeling of mild discomfort, uncomfortable pressure in the center of your chest. Don’t ignore if it comes and goes way, but you can observe it one or two days before you can tell what’s wrong. If the chest pains last for than 60 seconds, discontinue cardio exercises and immediately seek medical attention.
2. Shortness of breath
You may start to feel you are having no enough breath when exercising. The unusual breathlessness is been known to be a precursor to a heart attack.
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How much cardio is too much in a day?
How much cardio should you do a day to maintain a stable heart system? Experienced fitness expert has confirmed that the way you plan your fitness cardio program, can either make you love it or hate it. Understandably, it is a great sweat-inducing heart exercise, to include in your routine, perhaps on regular basis.
You would also understand that too much of a good thing, may not necessarily be good. Cardio practically has its limits which varies according to each persons health status and life. Knowing how much cardio you do or would need in order to maximize its benefits would prevent you from suffering its horrifying and negative impacts.
But Cardio hurts – So How Much Cardio Do You Need in a day?
You know, according to American Heart Association(AHA) , cardio and aerobics improves your lungs, heart, and circulatory system to be strong and healthy, with reduced risk of chronic diseases including diabetes and stroke. According to AHA, at least 150 minutes (2.5 hours) of cardio every week is enough to give you a smarter and healthy lifestyle.
An average adult can benefit much from just 150-300 minutes weekly, of doing a moderate-intensity exercise. Don’t be mislead that this must be rigorous and sweaty training at the gym.
Just a brisk walking, jumping, jogging, or running, with a purpose having a bit, an active cardiovascular system, can transform your body in few weeks.
Generally, exercises that don’t go in a hurry, give your body some slow but required permanent acquaintance to the fitness routine, without your notice or feel of pains. So while you’re working out, take more breaths in between the activities.
When it comes to weight loss or burning fat muscles, a high-intensity workout does it faster. To avoid too much of a good thing, about 75-minutes per week should be set as the maximum goal for beginners.
You know, cardio is all about your heart health, so to enjoy cardio benefits, push up to 75 percent of your maximum heart rate. Don’t go beyond except you can endure the too much repercussions.
Here is how to know your maximum heart rate. According to the American Heart Association (AHA)
Your Maximum Hear Rate = 220 – your age
For example, a 25 year old runner would have a max HR of 195 (220 – 25 ) beats per minutes. Here is it, during workout, he has to aim for 75 percent which would be approximately 147 beats every minutes. You can determine if you are into high-intensity levels cardio workout or if you’re taking it a bit easier. All depends on your perceived exertion as you push the limits.
Be watchful when you push the exercise too hard. We will tell you how to recognize when excess cardio training would start producing opposite health results, and little positive health benefits. So how much cardio is too much for yourself?
Img: Wondering why you are not getting results after pounding so hard on your treadmill? Too Much cardio. We will show you how to know if you are working out too much and what to do about it.
How much Cardio is too much? – Quick Signs and symptoms
Cardio has numerous advantages but doing excess amounts is detrimental to physical and mental health. There are some unique signs that indicate when you’re doing too much cardio fitness exercises.
Don’t let your body break down with not recover from the cardio routine before you know which sign is too much. When you notice the bad signals, you need to cut down on the challenging cardio immediately. Most people switch to “easy’ pace activities or take a rest for minutes, hours of days.
How to know when you are doing too much cardio? Just keep check on the following signs :
1. You have sore muscles
Sometimes, you may suffer injuries when doing cardio during bulking phase for instance. Soreness does not mean your are really tough even when you are training hard building muscles. It simply means you workout is not efficiently planned.
This is because the soreness developed as a result of using muscles that haven’t been used before or for a long time. Either you are still tying a new cardio exercise or you are placing heavier weights on muscles.
If you you had taken pre-workout activities for your body muscles to become conditioned to it, you probably won’t have sore wounds. However, this is not the case. Your take home – sore muscles means you are training too hard with muscles that have not adapted to the exercise. Please, muscle fatigue is not the same as muscle soreness.
Soreness are injuries, pain on skin indicating that you’re doing too much and immediately need to slow it down or stop the activity. Find a massage chair, because a post workout massage can reduce and prevent onset muscles soreness and increase flow of fresh blood to the muscles and damaged tissues.
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2. No Tracking Progress
When you are doing cardio the right way, you see progress and you can tell that you re doing too much cardio because there is little or no progress from tracking your workout data – duration, intensity.
If you don’t monitor your cardio workouts, please start right away, the fitness and health metrics will guide you and also tell you when you are training too much.
3. Experiencing Painful joints
perilous body parts symptom is common from high-impact cardio routines, with risk of collapse or taking a hard fall when during movement. They can be pretty hard on your body joints, when you land on a solid, and un-cushioned surfaces like bare road.
Mostly, running, walking , jogging and jumping, are responsible joint pain with possibility of getting it aggravates if you don’t notice to avoid it.
This means that while undergoing the high-impact cardio training, you will feel peril and pain on your body parts like knees, lower back, ankles, and hips.
The aches in these body parts are sign of doing too much cardio (high-impact) and If you notice any slightest pain in these jointed areas, giving up is not an option.
Rather, switch to try out low-impact exercises like swimming, walking, biking, bicycling . All these, together with riding elliptical machine, treadmill walking can ease the ache away.
4. Changes in sleep patterns at night
Img: Too much cardio is too much that should affect your sleep patterns?
Cardio exercises are great for getting a good sleep in the night’s. One benefits cardio is that it elevates heart rate and maintains core body temperature. It also contributes to the release the feel-good endorphin.
The longer you keep working out, the more your body temperature rises. High temperature is not suitable for good sleep, like low body temperatures.
Also, excess cardio workout produces body stress and releases cortisol, which is expected to slowly drop to lowest level at bedtime. Unfortunately, quantity of cortisol increases during exercises and may not reduce to minimum at night-time. This offsets the body’s natural rhythm affects the ability to sleep well.
But how much cardio is too much before you experience sleep disruptions? It is likely that after a tedious cardio bodybuilding workout in a day, you will notice changes in sleep and nightmares. This happens mostly, when you feel sick after your bodybuilding workout, for example.
So if you have a hard time waking up or going to sleep, you’re probably doing too much cardio. You might not notice it affect your sleep negatively, especially when you workout late towards evening.
I recommend you pay attention to post-workout trends, say after several cardio workout sessions and you feel sluggish. Also your session hours early in the morning, but not beyond the afternoon. At the least, this early workout routine gives you enough time for thermal,body energy to cool down as you rest.
5. Pretty Easy Activities become hard
You may discover you no longer feel powerful and the strength to get cardiovasular exercise to start, isn’t there anymore.
If effortless cardio workouts start to become terror and Frightening to start or finish, it surely identifies that you’re doing too much cardio.
When your easy fitness days start to feel like torture or hard days and it is happening more regularly, that is suicide. Just avoid over-training, or slow it down and even take a break.
6. You’ve got failing love to work
If your cardio workout feels like suicide, you will start developing hatred when the fitness hours are approaching. That shows you have been doing too much cardio perhaps for losing weight.
The high-intensity exercises can make you see a gym as a suffering zone, so you don’t look forward to work outs any longer.
Remember, you can always discipline yourself during cardio weight loss training from pushing your body too much.
The pitfall is that you may love to do cardio too much when trying to lose weight quickly, but your heart can fail consequently.
7. You Always feel tired
It is normal to feel tired after an intense exercise places stress on your body. If you are working out too much cardio, you wouldn’t get quick recovery shortly after the sessions. It is more abnormal when you continue to experience fatigue on the days when you are not training.
As humans, we are made limited, in the way to deal with our stress. Sometimes, long hours of exercises can leave you depleted and drained of energy. AT this stage, you are at your max limit of dealing with stress.
The worn out feeling can make you feel sick, with risk of taking a hard fall or collapse when you are exhausted of energy to balance, and strength.
8. Falling sick frequently
adverse effect on your immune system can observed in the number of time you fall sick. At the point when you don’t feel well after repeated sessions, you understand how much exercise is too much for your health.
Cortisol is one of the hormonal release due to your body being stressed up and fatigued. it is been known that cortisol suppresses our immune system. So frequent mile illnesses is one of the quick signs of too much cardio you should regularly observe.
9. No fat loss
Really does cardio burn fat? obviously, a good fat loss cardio workout has a great deal of effect on your muscles. If you have you recently been taking too much cardio for fat loss, probably, you can be experiencing reduced muscle growth instead of burning fats.
Overloading your daily cardio exercises to burn fat can lead to a point where you are not able to keep fueling your body. In that case, you are suffering a break down of muscle tissue in each session.
This is too bad if you are kind of, a skinny guy who planned to shed fats, and ended up recording less muscle mass. Too much muscles lost drastically cuts your resting metabolism rate, making you to also suffer loss of calories burned.
This is solely the reason why most people with small wrists and ankles still have high body fat percentage after pounding the cardio weight loss machines every day. For others, one of the costly mistakes of working out too much is that the stubborn belly fats, and the thigh fats don’t just go anywhere.
So how much cardio for fat loss should I do and how long should i do cardio to burn fat? To reduce these side effects of exercise too much, combine your quick sweat fat burning circuit, with strength training to your routine down to 1 hour everyday for 3 to 5 times per week. Don’t just go cutting cardio out like it is garbage.
Why Too much cardio is useless
Cardio, or aerobic exercise, helps strengthens the heart, contributes to weight loss, prevents chronic diseases, but too much cardio is bad and useless. Check out why.
Related: The best cardio equipment from affordable to luxury.
How to avoid too much cardio
You have seen impending signs of too much cardio workouts, what then can out do, to void too much cardio? Our recommendations here are based on expert advice, and it is up to your personal taste to follow them, and avoid risk of how much cardio per week.
1 Find Your Personal Cardio Sweet Spot
According to an expert’s interview, “I thought that cardio was the end-all-be-ll of fitness,health, and weight loss”, He said. “Back then, I believed that more cardio was better, without knowing that after pounding on the road, striding on the treadmill and riding bikes, I was actually cutting down my hard-earned muscles” He added, shaking his head with a sigh, in regret.
Many fitness enthusiast have suffered at least one pain of not knowing the limits of his workout. With a consideration of mount of time spend sacrificing oneself on a cardio equipment or activity, most people always later find that was an overdone or a misuse of skill. It is quite tragic,to go rowing your heart out for more than 60minutes everyday per week, and screwing up your health, strength, metabolism, and motivation.
Many people at entry level never know it takes quite some time for one to figure out how much cardio is enough for him/her each week. Many just don’t know, sad to say, how much hiit per week to lose weight is optimal for good body balance. The type of cardio and the way to do it can propel or hinder you towards your goals.
To improve on your fitness gains, You need help from experts, take cardio classes, follow their instructions, develop HIIT methods, and use the right cardio modalities.
A good cardio workout pln in addition to this knowledge, will rapidly improve your endurance, speed and agility, while offering you what you want.
2. Meet doctor
As soon as you observe signs of excess cardio, visit a doctor to consider advising you on making fitness changes. Based on your medical conditions (if you have a sedentary lifestyle), the physician can tell you the right level of workout program, not to harm your health. Be health focused first, then fitness second.
3. Know your cardio metrics
Cardio is one of the most important component of fitness and health. Cardiovascular activities promote intake, transportation and utilization of oxygen when you are exercising. For example, when you go jogging, sprinting, cycling or rowing, the activity brings your heart, lungs and muscles to work as a team and in good harmony.
There is therefore a need to measure your cardio. VO2Max in cardio defines the maximum amount of the oxygen consumption in your body.
If you are a 26 years bodybuilder, according to AHA, your heart beat is rated maximum at 194 (220 – 26) . To hit 75% of your heart rate which is recommended limit, it means you are aiming for approx 145 hits.
This should be max elevation for your heart rate, and you would need to rest, or stop exercising when your heart rate tracking watch is reading 140+ hits.
4. Do right type of exercise
You can choose or switch to the strength training after cardio, to keep your heart resting. That sound almost like alternating cardio intensities. You know, strength training depending on its level, may and may not become cardio.
For example, 3 sets of 5-10 reps, with breaks(resting time) of traditional hypertrophy training, my not elevate your heart beat. However, a strength training circuit-style workout or multiple exercises can likely cause your heart rate to skyrocket(even consistently). In this case, that will count as cardio.
Whether you are walking, jogging on the treadmill, rowing or just climbing stair-master, intermittently switch to any other workout without a chance of increasing your heart rhythm.
5. Don’t do Cardio everyday
Should you do cardio everyday? I think Hell NO, if you re doing a high impact cardio. Take some days off, if you are doing hour or more, of high intensity cardio. In a week, allowing one day between your high intensity cardio workouts would let your body recover faster. Do not consistently train on the same muscles. Understand what cardio does to your muscles, and reduce overworking your muscles.
So how many days a week should i workout? If you skip a day after each cardio workout session, you have 4 cardio days, and 3 rest days. The three days of break gives the overworked muscles the opportunity to recover and grow back stronger.
The body also has time between sessions, to dedicate resources for the immune system also helps cure some overuse injuries. You body also replenishes its stored energy resources and regulate tissue temperature. This is EPOC (Excess post-exercise oxygen consumption)
Don’t compromise here, when I talk of muscles, it does not just refer to thigh, belly, forearms(biceps & triceps), back etc. You heart also has muscles(very important muscles to be specific) that work continuously since birth. But you might don’t want to totally skip cardio exercise days, so the best option is that you do very light cardio on rest days. Give your heart and body muscles, the chance to rest, except you want to torture and cause suicide to yourself.
6. Terminate or reduce workout duration
If you don’t want to give yourself free or off cardio days, one ultimate way to ease too much cardio workout is to cut down on the daily cardio duration. To me, working out twice a day is bad for your gains and heart, so if you have been doing 2 hours of cardio a day, consider cutting it down to 1 hour. Also, if you have been sitting on budget cardio equipment for 60 minutes everyday, reconsidering 30 minutes of cardio a day is enough rest.
one most asked question is how many days a week should you do cardio? It depends on the intensity of the workout and how many minutes of cardio a day, you are training. As low as 20 minutes of cardio a day is absolutely good for working out 5-7 days a week while 1 hour cardio session each day is appropriate for maximum of 4 days per week.
If you work out the arithmetic, you will see that longer daily cardio duration should have few days in a week, while short cardio daily training(15 to 30 minutes) take more than cardio 5 days a week.
7. How you exercise
One way to avoid dangers of too much exercise a day to lose weight for example, is to start slowly and build up to the required fitness level, in each cardio session.
It is being smart, to consider the quality of your workout, over quantity. Start slow, and let your body, heart, muscle tissues and cells, acquaint to the simple exercises first, secondly to a moderate fitness level, before you proceed to a high intensity activity levels.
Time should count more, on getting your muscle groups worked, in the similar manner like cutting down fats from tissues. time is the asset, if you focus on taking moderate level cardio in a slow and steady manner, you won’t suffer muscle breakdown due to cardio overload.
Fitness Options You can alternate With Cardio
For a good cardio mix, you need to alternate your cardio workout with some non-cardio exercises, immediately you realize you are dong too much cardio.
These exercises will help you to counteract the negative impacts due to excess cardio workout. These exercises will contribute to helping you reap the benefits of cardio s soon as you implement them. Don’t be surprised you can fall in love with them than the cardio you already despise or dreaded.
1. Strength training workouts
Strength training is known to produce positive results, quite opposite to that of cardio training. To complement you cardio exercises, a strength training build back the muscles you lost to too much cardio. Another thing is strength training exercises also help to burn more calorie, improves your balance and posture. If you take pre-workout meals before every strength training routine, that also help to raise your metabolism rate. The advantages of strength training are too many to count.
- squat jumps
- plank jacks
- mountain climbers
- resistance bands
- jumping rope
Sprint requires a quick supply of energy especially when you do free weight exercises. Lifting a heavy weight even in few reps tone your muscles, develops strong muscle fibers and offers you an overall strength and power that you need to starting a workout.
To avoid inflicting more pains on the already existing cardio injuries, start lifting lower weights but in many reps. As you build your muscular endurance with time, you can switch to working out with bigger weights including dumbbells and kettle-bells. You can also choose to do strength training at home without equipment to challenge and encourage muscle growth.
You can always inter-face strength training with cardio to gain strength and build muscle while it gives you cardio endurance you need. You can do strength training exercises the same day with cardio routine or on your cardio rest days.
You can include these strength training equipment on Amazon if you want to train with tools. But if you just want bodyweight exercises without equipment, check these video how to get started
video: Strength training workouts without equipment
Yoga is a low-impact and a body-weight training that involves different kinds of movement which make your body stronger and healthier. You know, some Cardio activities including running and swimming are wonderful compliments for yoga and yoga offers you chance to improve your balance and stamina after cardio.
By taking yoga poses to build strength, excessive cardio soreness and achy body parts can be healed. It also offers you balance between flexibility and strength, improves respiratory system and quick recovery.
In between your cardio routine days, you should do this stretchy, bendy exercise with variety of poses so that it assist you lengthening the muscles and tendons to increase your mobility.
Some major muscle groups that yoga strengthens include core, arms, legs, back. You will also be amazed at how consistent yoga asana practice can transform or work on our minds.
You can check out some yoga accessories(yoga pants, yoga mats) to get started. But here are some common poses you can try in yoga.
- Plank pose yoga is simple but a great strengthener for the your abdominal muscles, and the lower back
- four-limbed staff pose(Chaturanga) works into your triceps and shoulders
- Cobra pose help with underused muscles in your back
Video : 15 minutes yoga exercises to build strength
Finally Rest is vital between cardio routine hours because you can keep doing exercises through out the entire day or week. taking some times to rest is very necessary if you’re doing too much cardio. This is the alternate choice, and the your best option for an active and quick recovery. During these leisure periods, you can use these foam rollers to treat sore muscles, take a walk, do gentle humanly massage(with massage chairs) and stretches. Don’t forget you will always need enough time to recover, don’t hurry and push your fitness lifestyle backward.
What else is important recommendations for cardio:
About 150 minutes per week of moderate-intensity exercise is ok to maintain your cardio and respiratory system. As low as 75 minutes per week is good super-high-intensity cardio for muscle building and weight loss. Often add a bit of resistance training exercises that will torch all your muscle groups without elevating your heart beat. The key is flexibility in your cardio exercises routine while achieving balance, agility, coordination.
Your personal cardio magic number may not fit our recommendations above, and no two persons would have same results. You know that depending your choice of cardio modes, how often you get strength training, and your daily fitness and activity level, no two fitness lovers would have same performance and strength.
It is just by experimentation and your unique goals will be particularly defined by your circumstances. Since cardio is a critical component of health and fitness a bit of it is vital for a smart and active lifestyle. Just don’t over-train, because too much of cardio will likely come back to hunt you!
How should I exercise
You need to train smartly and wisely, with focus on enjoying your cardio routine as fun, while ripping the benefits you intended. I bet you, even the marathon runners wouldn’t become effective engaging in a long period of arduous chore in the gym. More than an hour doing cardio everyday or doing aerobic training is probably an over-exercise, with a risk of taking you 10 steps backwards.
how often should you do cardio?
My best recommendation is that 30-45 minutes is optimum for high intensity cardio exercises, be it to lose fats, burn calories, build muscles or improve cardiovascular health. At the extremes, if you are the kind of person that wants to go through cringe-worthy cardio training and achieve your goal quickly, a max limit of 60 minutes is ok. As for beginners, an hour per day of simple cardio on a good home gym equipment is possible without wreaking havoc to your health and balance.
Each time you want to exercise, ask yourself this question ” how much cardio do i need to get expected results?”For me, the point is where the first symptoms of working out too much become observable to me. I can’t wait until it starts to hurt rather than help me, i just have to, kind of, open my eyes to the appearance of signs while I exercise. If I were you, I will make a checklist of symptoms, signs and potential risks of over exercising and keep monitoring them before, during and after every workout.
What ever cardio you do(fat cutting, calories burning, gain muscles, etc), you should always work out in a way primarily to preserve or improve current health status, strength and motivation. Rework your plan when things go wrong, sleep and rest well and keep going. Those are the only things that will bring you back onto cardio machine the next day.