Have you ever felt so sore you couldn’t walk? Or better yet, days have passed since your run, and you can’t fathom the thought of another one? These could be signs you have taken your cardio routine to the extreme! Cardio is a crucial component of a healthy lifestyle, improving heart health, endurance, and overall fitness. However, too much cardio can lead to negative effects, such as burnout, fatigue, and muscle loss. So, how much cardio is too much? Striking the right balance is essential for achieving your fitness goals without overtraining. In this guide, we’ll explore the ideal frequency of cardio, signs of excessive exercise, and how to find the right balance for optimal health.
What is cardio and why do we need it?
Cardiovascular exercise, or cardio, refers to any activity that raises your heart rate and increases oxygen circulation throughout the body. You could be running, cycling, swimming, or doing high-intensity interval training (HIIT). The benefits of cardio include:
- Heart health – Strengthens the heart and improves circulation.
- Fat loss – Burns calories and aids in weight management.
- Improved stamina – Enhances endurance and overall fitness levels.
While cardio is essential for a well-rounded fitness routine, excessive amounts can lead to diminishing returns and potential health risks.
Should I do cardio every day?
You should be doing movement each day – but that does not mean cardio every day! Intense cardio is not ideal for everyone. Health organizations like the CDC recommend at least 150 minutes of moderate-intensity cardio or 75 minutes of vigorous cardio per week for overall health. Overdoing cardio without adequate rest can lead to overtraining, fatigue, and decreased performance. For optimal recovery, it’s best to incorporate rest days and alternate high-intensity workouts with low-impact activities like walking or yoga.
How often should I do cardio for different fitness goals?
If you are curious about how often you should be doing exercise, you must know that your ideal cardio frequency is dependent on your specific fitness goals!
Here is a simple breakdown of how much you should be incorporating cardio:
- Weight loss / Fat loss – 4–6 days per week, combining steady-state and interval training.
- Cardiovascular health – 3–5 days per week of moderate to vigorous exercise.
- Muscle building / Maintenance – 2–3 days per week, ensuring strength training remains the priority.
Is 30 minutes of cardio enough per session?
Yes, 30 minutes of cardio can be enough, depending on the intensity. Studies suggest that 20–30 minutes of moderate-intensity exercise or 15–20 minutes of high-intensity exercise can provide health benefits. For those short on time, high-intensity interval training (HIIT) offers an effective alternative to longer, steady-state cardio sessions.
How long should I do cardio for optimal results?
Again, everything is dependent on your specific goals! There are a few different options when it comes to length:
- General health – 20–60 minutes per session.
- Fat loss – 30–60 minutes, adjusting intensity based on recovery capacity.
- Endurance training – 45–90 minutes, gradually increasing over time.
Tracking progress and incorporating variety (such as alternating between long steady-state and shorter HIIT sessions) can help prevent plateaus.
Warning signs of excessive cardio
There is such a thing as too much cardio, and you want to avoid being in that position. It can cause serious physical and mental exhaustion. Common warning signs include:
- Chronic fatigue – Feeling constantly drained.
- Persistent soreness – Muscles not recovering between workouts.
- Trouble sleeping – Increased restlessness and difficulty falling asleep.
- Reduced performance – If you are seeing lack or decline of workout results.
- Lack of motivation – Feeling mentally burnt out, as if you can’t go on.
- Mood changes – Increased irritability and anxiety.
If you experience these symptoms, consider reducing your cardio volume and prioritizing recovery!
Potential health risks of too much cardio
Excessive cardio can negatively impact the body in several ways. You can easily lose muscle if you are focused too heavily on cardio training without strength workouts. Running is also stressful on the body, so cortisol (your stress hormone) can spike, leading to fatigue and fat retention. Similarly, too much cardio is also hard on your joints. High impact cardio can lead to overuse and tendonitis. Lastly, hormones – the very thing so many of us struggle with. Chronic overtraining may disrupt hormone levels, affecting metabolism and overall health.
Balancing cardio with strength and recovery
You should be aiming for a well-rounded routine, which means balancing cardio with strength training and recovery. A general weekly plan could include:
- 2–3 days of strength training – Essential for building muscle and preventing overuse injuries.
- 2–3 days of cardio – Adjusted based on intensity and fitness goals.
- 1–2 rest or active recovery days – Walking, yoga, or stretching to aid recovery.
Prioritizing recovery with rest days, mobility work, and proper nutrition helps maintain long-term fitness progress!
So how much cardio is too much? Tips to make progress
How much cardio is too much depends on the individual, fitness level, and goals. The right amount of cardio varies for everyone, but a good rule of thumb is to listen to your body and ensure your routine supports your goals. Here is how to avoid overdoing it:
- Periodization – Cycling between high and low cardio weeks.
- Fueling properly – Eating enough protein and carbohydrates to support recovery – and never forget hydration!
- Including variety – Alternating intensities and ways to exercise.
- Monitoring recovery – Ensuring energy levels stay balanced.
FAQs
How long should I do cardio if I only have 30 minutes?
If you have limited time, focus on high-intensity cardio (e.g., HIIT) for 20–30 minutes or steady-state cardio at moderate intensity for 30 minutes.
Can I replace strength training with cardio?
No. Strength training is crucial for maintaining muscle mass, bone health, and metabolism. A combination of both is best for overall fitness.
Should I do fasted cardio?
Fasted cardio can be beneficial for fat loss but isn’t necessary for everyone!
References
- What counts as physical activity for adults. (2023, December 6). Physical Activity Basics. https://www.cdc.gov/physical-activity-basics/adding-adults/what-counts.html#:~:text=Each%20week%2C%20adults%20should%20aim,into%20smaller%20chunks%20of%20time.
- Atakan, M. M., Li, Y., Koşar, Ş. N., Turnagöl, H. H., & Yan, X. (2021). Evidence-Based Effects of High-Intensity Interval Training on Exercise Capacity and Health: A Review with Historical Perspective. International journal of environmental research and public health, 18(13), 7201. https://doi.org/10.3390/ijerph18137201
- Atakan, M. M., Li, Y., Koşar, Ş. N., Turnagöl, H. H., & Yan, X. (2021). Evidence-Based Effects of High-Intensity Interval Training on Exercise Capacity and Health: A Review with Historical Perspective. International journal of environmental research and public health, 18(13), 7201. https://doi.org/10.3390/ijerph18137201
- What counts as physical activity for adults. (2023, December 6). Physical Activity Basics. https://www.cdc.gov/physical-activity-basics/adding-adults/what-counts.html#:~:text=Each%20week%2C%20adults%20should%20aim,into%20smaller%20chunks%20of%20time.
- A guide to Zone 2 cardio | EŌS Fitness. (n.d.). https://www.eosfitness.com/blog/guide-zone-2-cardio