Running, cycling and other aerobic exercises help improve your health and physical form. Find out how much the aerobic exercise suits you and the amount of cardio is too much.
Hi friends! How is the morning ?? I hope you spend a wonderful week. For today’s post, I updated an older * strong * with lots of fitness advice. If you are wondering the amount of cardio to do and you need help with your routine, I would like to help with a personalized plan.
I often get variations in the same question. What is my goal of weight loss? What cardio exercises should I do? How exactly is * good amount of cardio that I can do without losing muscle? What is the bare minimum?
But the heart of each of these questions finally poses, it is: How many cardio is too much?
Allow me to dust off my cardio Queen badge and tell you a long story.
How many cardio is too much?
The story of the cardio queen
Back during the day, I thought that cardio was the “end” of health, physical form and (what was my goal at the time) losing weight. I thought that more was better with regard to cardio exercises. I did not know, I burned my precious muscle as I was pounding the treadmill and walking on the elliptical. It’s true, I felt a real muscle loss.
It is just as tragic and fun to consider the time that I spent cardio, thinking that I threw myself a solid to discover later that it was exaggerated. I cardio-ed my little heart, and there was a time when I was going to an hour +, almost every day of the week. I was doing too much high intensity cardio. (It’s also when I screwed up my metabolism years ago.)
Fortunately, I started working in the fitness industry, I became certified to teach the group’s fitness and work as a personal coach, and I learned a lot about the law on balancing cardio. It takes a little time to discover the quantity and types of physical form that will propel you to your goals, while providing endorphins, perspiration and performance gains (including endurance, speed and agility ).
It was only when I reduced the duration of my aerobic session and I made the exercises that I noticed a difference in my fitness and overall health. I also felt a major boost in my gym mojo, because I no longer used the time to read books and gab with friends. (<- What is always fun, but he opened the doors with regard to new classes, HIIT methods and fitness methods!)
FAQ and tips for finding your personal Sweet Spot Cardio
(As always, check with a doctor before changing physical condition changes. If you have medical conditions or if you have a sedentary lifestyle, it is particularly important to start a program with the advice of a doctor .
What exactly is the cardio? Does force training count?
The cardiovascular form is an essential aspect of health, which implies the supply, transport and use of oxygen during the exercise. Your heart, your lungs and muscles work in harmony while you jog, sprint or even vacuum cleaner throughout the day.
We measure the cardio via VO2max, which is the maximum quantity of oxygen consumption of the body. It is not easy to measure, so generally we will determine the percentage intensity of your maximum heart rate.
Example: I am 36 years old, so my maximum estimated heart rate is 220-36 = 184. If I want to reach 80% (for high intensity training) of my maximum heart rate, 184 x .8 = 147.2 . So, in this case, I would aim to hit about 147 if I wore a heart rate monitor. This complies with NASM recommendationsThis is where I obtained my personal training certification.
Regarding the counting of strength training that packaging can certainly. It depends on the constant rise in your heart rate. If you carry out traditional hypertrophy training (3 series of 10 to 12 repetitions, resting between the sets), there is a good chance that you do not electrify your heart rate and support it during your training. If you do more circuit style training sessions or delete several exercises, your heart rate will probably remain high! This can count as a cardio exercise. Sometimes, for circuit training, my heart rate is higher than if I made a balance, such as jogging on the treadmill or dance.
What are the recommendations for cardio?
I never recommend doing more than an hour of cardio unless you train for a specific event. If you really like it, make sure you have days off (yes, more than one! Especially in this case) to let your body recover. If you constantly train the same muscles, especially if you perform the same types of cardio every day, you will not give them the opportunity to resume the return and recover. In addition, this can prepare you for injuries for overuse <- not a picnic.
Make sure you give your body the opportunity to heal between sessions and make sure you alternate intensities. I always like to throw the reminder there The heart is a muscleand a fairly important. He needs rest, just like your legs, shoulders, chest, back, etc. Include easy days as part of your plan.
How many cardio is too much to develop muscles?
Here is General recommendations for cardio:
At least 150 minutes of moderate intensity cardiorepiratory exercise, 75 minutes of vigorous intensity, or a combination of moderate and vigorous intensity exercise per week. The weekly recommendation for resistance training is 2 days or more per week with exercises for all the main muscle groups (minimum of 1 set of 8 to 12 repetitions for each muscle group). Flexibility and neuromotive exercises (balance, agility, coordination) are also recommended at least twice a week.
I think that 150 minutes per week of moderate cardio is an excellent goal. If you work 5x per week, it’s 30 minutes a day. Regarding the bare minimum, I like to recommend a fast walk for 20 minutes a day. That’s it. You can divide your aerobic block sessions into blocks if you need it, which brings me to the following question. Unless you are trained, no more cardio training sessions could potentially do more harm than good.
I don’t have a lot of time to make a solid cardio block. Do I just have to jump it completely?
Divide it !! I was guilty of thinking that if I didn’t have time to do more than 10 minutes, it wasn’t worth it. This is worth it and can be beneficial. After we will train, our body must work hard to reconstruct its stores and regulate the temperature of the tissues. This is called EPOC (excess of post-exercise oxygen consumption) and burns additional calories. By obtaining several short training sessions every day, you get EPOC Bonus sessions. So do what you can, when you can. If you only have 20 minutes to train, here are some ideas.
(Sculpt Society is one of my favorite cardio forms! This link allows you a free month.))
Cardio tips
Start slowly and accumulate from there.
It is smarter to start with less and accumulate from there.
Focus on quality rather than quantity.
Focus on counting time and getting the most out of your training. This is not the number of minutes you can add to your time, but more on what you feel. Do you feel challenged, sweaty and under tension (not drained)?
Your cardio magic number may be different from the above recommendations.
Depending on the types of cardio modes you make, the frequency you strengthen the strength and your daily activity level, you can see that you need much less “traditional cardio” and more force. Everything is a question of experimentation and finding the magic number according to your unique goals and circumstances. This issue can also change from week to week depending on what’s going on. Cardio is an essential aspect of health, so if you can, try to walk a little and be active every day.
Don’t do it too much.
An unnecessarily high cardio activity (aimlessly, such as training for an event) can set you up for injuries to overuse, an increase in cortisol levels, an exhausted immune system function, fear your training, increase the frequency Heart at rest, pain in your joints, extreme muscle pain, and fatigue. This can ensure that your hunger levels are cracked and affect your hormones (this is why many women who make too many exhausting cardio can suffer from a lack of menstrual cycle, hair loss, skin changes, skin changes, skin changes, skin changes, skin changes, anxiety, depression, sleep and irritability changes). When you do too much on the cardio, your body can also start using its lean muscle as a fuel, which decreases overall strength and muscle mass. This means that you could lose muscles in addition to body fat. Your body composition changes and you must find the ideal point for cardio in your training routine – the one that works for you and your unique goals. Make sure you have a lot of “easy days”!
If you hate it, abandon it.
There are so many cardio fish in the sea, you are intended to find something you love. Do not be afraid to try different classes, fashions and instructors until you find your perfect match. If you decide that traditional cardio is not for you, do it via circuit training or something else that will increase your heart rate. Do not forget the bonus of involuntary exercise (also called bread: thermogenesis of activity not exercise), and that you burn calories and increase your heart rate through daily physical activities such as household chores, gardening, races, intimate activities, etc. 🙂
It is also important to mention that a balanced routine includes cardio, bodybuilding, mobility and rest.
So tell me, friends, how often do you make cardio in your routine right now?
When I was teaching at the station, I was doing intense quantities – teacher up to 3 righteous dance cardio courses. My knee hated me too. Right now, I’m just 2 to 3 days of cardio and I also walk Maisey every day.
xoxo
Gina
Some resources:
35 Cardio -based body weight exercises
What does cardio fitness mean?
More readers are asking for publications
Develop muscles while burning fat
