Running, riding a bicycle and other aerobic exercises help improve your health and physical condition. Discover how much aerobic exercise is suitable for you and how much Cardio is too much.
Hello friends! How is the morning? I hope you are having a wonderful week. For today’s publication, I updated an older * fornid * with many physical conditioning tips. If you ask how much Cardio do and needs help with your routine, I would love to help with a personalized plan.
I often get variations of the same question. What is my objective of weight loss? What cardiovascular exercises should I do? What is exactly a good * Cardio quantity what can I do without losing muscle? What is the minimum?
But what ultimately does the core of each of those questions is: How much Cardio is too much?
Let me dust off my flagship queen and tell you a long history.
How much Cardio is too much?
The History of the Queen of Cardio
Back in the past, I thought the cardio was the “end of all” health “of health, the physical condition and (what was my goal at that time) lose weight. I thought it was better in regards to cardiovascular exercises. Little knew, I was burning my beautiful muscle as I hit the running tape and walked on the elliptical. That’s right, I was experiencing a true muscle loss.
It is equally tragic and fun to consider the amount of time I spent doing cardio, thinking that I was throwing a solid to discover that it was exaggerated. I left cardiovíguen my little heart, and there was a time when an hour was +, almost every day of the week. I was doing too cardio at high intensity. (This is also when I ruined my metabolism years ago).
Fortunately, I started working in the fitness industry, I certified to teach fitness and group work as a personal coach, and learned a lot about Cardio’s balancing law. A little time is needed to discover the quantity and types of physical condition that will boost it towards their objectives, while providing endorphins, sweat and performance gains (including resistance, speed and agility).
It was not until I reduced the duration of my aerobic session and made the exercises that I noticed a difference in my physical conditioning profits and my general health. I also felt a great impulse in my gym mojo, since I no longer used the time to read books and collide with friends. (< - Which is still fun, but opened doors in terms of new classes, Hiit methods and physical aptitude modalities!)
Frequent questions and tips to find its sweet cardiovascular point
(As always, consult a doctor before performing any physical condition change. If you have medical conditions or have a sedentary lifestyle, it is especially important to start a program with the guide of a doctor. As always, honor your body) .
What the hell is Cardio? Does strength training count?
Cardiovascular aptitude is a critical aspect of health, which implies intake, transport and use of oxygen during exercise. His heart, lungs and muscles work in harmony while he tried, running, running or even aspiring throughout the day.
We measure the cardio through VO2max, which is the maximum amount of body oxygen consumption. It is not easy to measure, so we will generally determine the intensity as a percentage of its maximum heart rate.
Example: I am 36 years old, so my estimated maximum 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. Then, in that case, he would point to hit around 147 if he carried a heart rate monitor. This is in line with NASM recommendationswhich is where I obtained my personal training certification.
As for strength training to count as conditioning, it can certainly. It depends on constantly raising its heart rate. If you are doing traditional hypertrophy training (3 10-12 repetitions, resting between sets), there is a good possibility that it does not raise your heart rate and hold it during your training. If you are doing more circuit style training, or overcoming multiple exercises, your heart rate will probably remain high! This can count as cardiovascular exercise. Sometimes for circuit training, my heart rate is higher than it would be if it were making a stable status, such as jogging on the run or dance tape.
What are the recommendations for Cardio?
I do not recommend doing more than an hour of Cardio unless you are training for a specific event. If you really love, make sure you have a few days off (yes, more than one! Especially in this case) so that your body recovers. If you are constantly training the same muscles, especially if you perform the same types of cardio every day, you will not give them the opportunity to grow stronger and recover. In addition, this can be prepared for lesions due to excessive use < - not a picnic.
Be sure to give your body the opportunity to heal between sessions and be sure to alternate the intensities. I always like to launch the reminder that The heart is a muscleAnd a very important one. You need to rest, like your legs, shoulders, chest, back, etc. They do all. Include easy days as part of your plan.
How much Cardio is too much to build muscle?
Here are GENERAL RECOMMENDATIONS FOR CARDIO:
At least 150 minutes of cardiorespiratory exercise of moderate intensity, 75 minutes of vigorous intensity or a combination of moderate and vigorous intensity exercise per week. The weekly recommendation for resistance training is 2 or more days per week with exercises for all main muscle groups (minimum of 1 set of 8-12 repetitions for each muscle group). Flexibility and neuromotor exercises (balance, agility, coordination) are also recommended at least twice a week.
I think that 150 minutes a week of moderate cardio is a great goal. If you are exercising 5 times a week, it’s 30 minutes every day. As for the minimum, I like to recommend walking quickly for 20 minutes every day. That’s all. You can divide your aerobic physical conditioning sessions into blocks if necessary, which leads me to the next question. Unless you are training, more cardiovascular training could do more harm than good.
I don’t have much time to make a solid cardio block. Should I completely omit it?
Have fun! I used to be guilty of thinking that if I didn’t have time to do more than 10 minutes, it was not worth it. It is worth it and can be beneficial. After exercising, our body has to work hard to replace its stores and regulate the temperature of the tissue. This is called COPD (excess of oxygen consumption after exercise) and burns additional calories. When making multiple short training every day, you get bonus COPD sessions. So do what you can, when you can. If you only have 20 minutes to exercise, here are some ideas.
(Sculpt Society is one of my favorite cardio forms! This link gets you a free month.)
Tips for Cardio
Start slowly and accumulate from there.
It is smarter to start with less and accumulate from there.
Focus on quality on quantity.
Grant to make time count and make the most of your training. It’s not about how many minutes you can add to your time, but rather how you feel. Do you feel challenged, sweaty and energized (not exhausted)?
Your magical cardio can be different from the above recommendations.
Depending on the types of cardiovascular modes, how often strength training and their level of daily activity, you can find that it needs much less “traditional cardio” and more strength. Everything is a matter of experimentation and find the magic number according to its unique objectives and circumstances. This number can also change from week to week depending on what is happening. Cardio is a critical aspect of health, so if you can, try to walk a little and be active every day.
Do not exceed.
Unnecessarily high cardiovascular activity (without a purpose, such as training for an event) can prepare it for excessive use injuries, higher cortisol levels, exhausted immune system function, fearing their training, increased heart rate at rest, pain in pain The joints, extreme muscle pain, and fatigue. It can cause their hunger levels to go crazy and affect their hormones (so many women who make too much cardio exhausting can suffer a lack of menstrual cycle, hair loss, skin changes, anxiety, depression, sleep changes and irritability). When it exaggerates it with Cardio, your body can also start using your lean muscle as fuel, which decreases general force and muscle mass. Which means that it could be losing muscle in addition to body fat. The composition of your body changes and needs to find the optimal point for cardio in your training routine, one that works for you and your unique goals. Be sure to have many “easy days”!
If you hate it, leave.
There are so many cardiovascular fish in the sea that you are destined to find something you love. Do not be afraid to try different classes, ways and instructors until you find your perfect combination. If you decide that traditional cardio is not for you, get circuit training or more than increase your heart rate. Do not forget the bonus of the involuntary exercise (also called activity thermogenesis without exercise), and that is burning calories and increases its heart rate through everyday physical activities such as domestic tasks, gardening, errands, intimate activities, etc. 🙂
It is also important to mention that a balanced routine includes cardio, weight training, mobility and rest.
So tell me, friends, how often do you make cardio in your routine at this time?
When I was teaching at the resort, I was doing intense amounts, teaching up to 3 kinds of cardiovascular dance. My knee also hated me. At this time, I only do 2-3 days of cardio and also on the way to Maisey every day.
Xoxo
Gina
Some resources:
35 cardio -based body weight exercises
What does Cardio Fitness mean?
Salve Hiit, King Cardio
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