{"id":5756,"date":"2017-03-24T09:19:06","date_gmt":"2017-03-24T13:19:06","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=5756"},"modified":"2018-08-23T17:22:09","modified_gmt":"2018-08-23T21:22:09","slug":"too-much-cardio","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/too-much-cardio\/","title":{"rendered":"Are You Doing Too Much Cardio?"},"content":{"rendered":"<p>For many of us, exercise is synonymous with cardio. Want to lose weight? Get in shape? Boost your heart health? You better pound the pavement. Or cycle the calories away. Get your heart rate up, sweat it out\u2026 you know the drill.<\/p>\n<p>\u201cCardiovascular exercise is one of the best things you can do to reduce your risk of disease and death, improve energy and well-being, and help perform activities of daily living with ease,\u201d says exercise physiologist Kristen M. Lagally, Ph.D., professor of kinesiology at Illinois State University.<\/p>\n<p>After all, cardio has long been known to reduce the risk of heart disease\u2014the number-one cause of death in the United States. And, 2017 research published in <em><a href=\"http:\/\/dx.doi.org\/10.1016\/j.cmet.2017.02.009\" target=\"_blank\" rel=\"noopener\">Cell Metabolism<\/a> <\/em>even found that performing high-intensity cardio intervals slows aging at the cellular level. More than that, in one <em><a href=\"http:\/\/bjsm.bmj.com\/content\/49\/4\/248\" target=\"_blank\" rel=\"noopener\">British Journal of Sports Medicine<\/a> <\/em>study, researchers even found that a twice-weekly cardio routine increased the size of the hippocampus, the region of the brain responsible for memory and learning, in women.<\/p>\n<p>Heart healthy, brain-boosting, <em>and <\/em>anti-aging? Sounds great. But before you commit to cardio, cardio, cardio, know that more isn\u2019t necessarily better.<\/p>\n<h3><strong>Too Much of a Good Thing?<\/strong><\/h3>\n<p>In a study of more than 5,000 healthy joggers and sedentary adults done by <em><a href=\"http:\/\/www.onlinejacc.org\/content\/65\/5\/411\" target=\"_blank\" rel=\"noopener\">Journal of the American College of Cardiology<\/a><\/em>, researchers found that jogging one to 2.4 hours per week was associated with the lowest risk of death. But as jogging times increased from there, so did the risk of death\u2014with strenuous exercisers having a mortality rate on par with adults who didn\u2019t exercise at all.<\/p>\n<p>What gives? Like all forms of exercise, cardio stresses the body to force it to adapt and come back stronger, Lagally says. Work out too much, though, and you break it down without giving it a real chance to build itself back up.<\/p>\n<p>Here are three main reasons doing too much cardio can backfire\u2014as well as ways to get your routine on the right track.<\/p>\n<p><strong>Related: <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/N-cp99ix\" target=\"_blank\" rel=\"noopener\">Find your supplement soulmate for your protein and fitness needs.<\/a><\/strong><\/p>\n<h3><strong>It Sabotages Muscle-Building<\/strong><\/h3>\n<p>In one <em><a href=\"http:\/\/onlinelibrary.wiley.com\/doi\/10.1002\/oby.20949\/abstract\" target=\"_blank\" rel=\"noopener\">Obesity<\/a> <\/em>study of 10,500 men, cardio came up short in preventing abdominal weight gain. Why? Because unlike strength training (which proved to be far more beneficial at fighting belly fat), cardio didn\u2019t significantly increase participants\u2019 levels of lean, metabolism-revving muscle, according to the researchers. While strength training burns calories while promoting an increase in muscle mass, cardio can actually burn calories from that muscle mass.<\/p>\n<p>\u201cWhen you\u2019re young, avoiding muscle-building exercises and performing strictly cardio may not result in significantly noticeable problems,\u201d Lagally says. But over time, it can exacerbate sarcopenia, the natural loss of muscle that occurs with age (and can start as early as 30 or 40) and limit your ability to perform everyday tasks.<\/p>\n<p>What\u2019s more, that muscle loss can also cause your basal metabolic rate\u2014the number of calories that you burn just being alive\u2014to decline. It\u2019s the perfect storm for weight gain.<\/p>\n<p><strong>Related: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/01\/16\/how-to-build-muscle\/\" target=\"_blank\" rel=\"noopener\">Exactly What To Eat To Build Muscle<\/a><\/strong><\/p>\n<p><strong>What To Do About It:<br \/>\n<\/strong>Keep track of your muscle mass by regularly stepping on a bathroom scale that calculates your body fat percentage, recommends San Diego bariatric surgeon Julie Ellner, M.D. The goal is to never lose muscle. If you lose weight while your body fat percentage stays the same or increases, that means you need to up your muscle-building game. No matter how much you love cardio, schedule at least two days per week of strength-focused exercise.<\/p>\n<h3><strong>It Makes You Eat (Or Think You Can Eat) Everything<\/strong><\/h3>\n<p>Research goes back and forth on whether exercise increases or decreases appetite, especially in women. But as anyone who has ever trained for a marathon can attest, if you do enough cardio, at some point you are going to wind up ravenous. Unfortunately, many cardio bunnies overestimate the number of calories they burn during their workouts, leading them to over-consume calories later\u2014which leads to gain weight instead of loss.<\/p>\n<p><strong>What To Do About It:<br \/>\n<\/strong>Keep your eyes off of your cardio machine\u2019s display. When researchers at the <a href=\"http:\/\/abcnews.go.com\/GMA\/Weekend\/exercise-calorie-counters-work\/story?id=9966500\" target=\"_blank\" rel=\"noopener\">University of California at San Francisco\u2019s Human Performance Center<\/a> tested the calorie-counting accuracy of various machines, it found that the treadmill overestimated caloric burn by an average of 13 percent while the elliptical overestimated by a full 42 percent.<\/p>\n<p>Instead of worrying about how many calories you cardio burns\u2014and how many calories you should eat as a result\u2014Ellner recommends focusing on eating according to your hunger cues. Even if your workout does rev your hunger a bit, that\u2019s OK. Your body knows what it needs to best recover from your cardio sessions. Eat when you are slightly hungry and stop when you are slightly satisfied.<\/p>\n<p><strong>Related: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/01\/17\/metabolism-myths\/\" target=\"_blank\" rel=\"noopener\">5 Myths About Your Metabolism\u2014Busted<\/a><\/strong><\/p>\n<h3><strong>It Overstresses Your Body <\/strong><\/h3>\n<p>\u201cWith cardio, adequate recovery is key,\u201d Lagally says. \u201cWithout it, you increase your risk of overtraining syndrome, which can include regular and continued soreness, overuse injuries like stress fractures, reductions in performance in spite of continued training, a sense that their regular exercise sessions feel more difficult than normal, repeated illnesses, or changes in GI tract function.\u201d Anything sound familiar?<\/p>\n<p><strong>What To Do About It:<br \/>\n<\/strong>Pay attention to your mood\u2014it often shows symptoms of overtraining far earlier than your body does. If you notice that you have a persistently blue or irritable mood, or just don\u2019t feel as into your workouts as usual, that may be your body telling you to dial things back.<\/p>\n<p>Lagally recommends taking one or more days off from your typical cardio routine, cutting the intensity or duration of your sessions, or replacing one of your weekly cardio workouts with some cross-training.<\/p>\n<p>\u201cIt can be difficult for those who rely on cardio, or specific modes of cardio like running, to cut back,\u201d Lagally says. \u201cBut in the end, making changes in frequency, mode, duration, and intensity to allow for greater recovery will ultimately improve performance, caloric expenditure, and reduce the risk of overtraining issues.\u201d So, to break out of a rut, you\u2019ll also have to break out of your <em>go, go, go<\/em> routine.<\/p>\n<p><strong>Related: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2016\/11\/29\/tired-after-workout\/\" target=\"_blank\" rel=\"noopener\">4 Possible Reasons Why You\u2019re Feeling Wrecked Days After A Workout<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>We know cardio is good for heart and brain health, but more isn&#8217;t always better. Look out for these three signs you&#8217;re taking the cardio too far.<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/too-much-cardio\/\">Read More <span class=\"screen-reader-text\">Are You Doing Too Much Cardio?<\/span><\/a><\/p>\n","protected":false},"author":60,"featured_media":5765,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[4,9,10],"tags":[87,208,262],"class_list":["post-5756","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-the-latest","category-weight-loss","tag-exercise","tag-running","tag-workout"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Are You Doing Too Much Cardio? | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"We know cardio is good for heart and brain health, but more isn&#039;t always better. 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Aleisha Fetters, C.S.C.S.","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/whatsgood.vitaminshoppe.com\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/bf0567d855456a842793f7fcb651a14175387f202c9047e45fd607ef7a626f15?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/bf0567d855456a842793f7fcb651a14175387f202c9047e45fd607ef7a626f15?s=96&d=mm&r=g","caption":"K. Aleisha Fetters, C.S.C.S."},"description":"An internationally syndicated fitness writer and strength coach, Aleisha holds a master\u2019s degree in new media from the Medill School of Journalism at Northwestern University, where she concentrated in health and science reporting. There, she also completed undergraduate work in magazine journalism and gender studies. As a certified strength and conditioning specialist through the National Strength and Conditioning Association (NSCA), Aleisha uses her background in research, writing, and gender issues to help women empower themselves through smart strength training. She coaches women online and in person at HiFi Fitness and Symmetry in Chicago. Other than What\u2019s Good, Aleisha contributes to publications including Time, SELF, Women\u2019s Health, Men\u2019s Health, VICE, Runner\u2019s World, Shape, U.S. News &amp; World Report, Stack, Furthermore from Equinox, and Girls Gone Strong. She is the co-author of The Woman\u2019s Guide to Strength Training. 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