How much cardio is too much for fat loss?

One of the best methods for shedding pounds and melting stubborn fat is unquestionably a cardio workout. Remember that moderation is crucial in all endeavors, including weight reduction, as it aids in raising your heart rate, which in turn helps you lose weight. Too much aerobic activity may not always be beneficial to you.

You're getting your heart rate up for some beneficial cardiovascular workout whether you're swimming, taking a spin class, or running on the trails. Cardio is a crucial component of many workout regimens since it maintains the health of your heart and lungs. However, a good thing can also be harmful in excess. How much exercise is too much can be something you want to consider if you're always getting hurt, making little progress, or feeling exhausted.

You need to establish a balance, and your ideal amount of exercise won't be the same as someone else's. This is true of most fitness-related matters as well.

Today, we'll talk about the indicators that show you may be doing too much, as well as quick fixes that can put you back on the right track:


What is cardio?

Do you picture yourself drenched in sweat as you run on a treadmill or go for a quick walk during your lunch hour when you hear the word cardio? Yes, both. Exercise that involves the cardiovascular system, commonly referred to as aerobic exercise, is exercise that you perform "with oxygen."

Cardio is just an activity that raises your heart rate. Typically, steady-state cardio exercises like jogging, running, walking, or dancing are used. Cardiovascular exercise benefits your heart, lungs, and circulatory system both during exercise and at rest, which is the most significant benefit. However, exercising also makes you feel good because it releases endorphins, which work with your brain to produce feel-good emotions in your body. Additionally, cardio can help you lose fat and develop a lean, muscular figure.


In these types of exercises:

  • Respiration or regulated breathing is necessary while using large muscle groups, such as those in your legs or upper torso.
  • Boosts your heart rate for a predetermined period of time while keeping it in the aerobic range.
  • Walking, jogging, swimming, cycling, and fitness courses are all common forms of cardio. A rower, elliptical, stair climber, upright or recumbent bike, and treadmill are examples of cardio machines.
  • While aerobics does burn calories and aid in weight loss, doing strength training workouts at least two to three days a week can speed up the process.
  • The quantity of cardio you need to do to lose weight can vary depending on your age, diet, daily activity level, and current weight.


Benefits Of Doing Regular Cardio:

Regular cardio workouts have a host of health advantages that guard against sickness, mental health issues, and unwelcome weight gain. Of course, doing cardio by itself won't shield you from every physical disease.

Your entire health is greatly influenced by strength training, a balanced diet, and getting enough sleep. Here are a few advantages of cardio, though, since that's all we're concentrating on.

Encourages Improved Sleep

Cardio exercises can help you sleep well and in good health. Cardio and other forms of exercise assist in reducing the depressive symptoms that worsen sleeplessness. A sound sleep helps muscles recuperate while also battling depression.

Promotes Heart Health

Cardio has the reputation of increasing aerobic endurance, which is fantastic for heart health. Additionally, cardiologists advise their patients to engage in various workouts, primarily cardio, to improve their heart health.

Speeds up Metabolism

A healthy metabolism is a sign that all of your body's systems are in place and functioning properly. A aerobic activity increases your metabolism, which helps your body get rid of toxins, fats, and other undesirable substances. In older men and women, cardio exercises also increased protein production.

Reduction in Blood Sugar Levels

If you take care of your body, insulin levels are effectively controlled. A fantastic technique to control your blood sugar levels is through exercise. You reap the greatest benefits, make sure to exercise regularly. According to study, moderate aerobic exercise also lowers inflammatory markers in type 2 diabetes.

works to reach a specific weigh

There is a strong correlation between exercise and weight loss. Consider doing moderate-intensity exercises if you want to shed some pounds and get the body you've always desired.

You Become Stronger

Engage in aerobic exercises if you find it difficult to undertake other exercises, such as strength training or weight lifting. Exercise boosts your body's strength and endurance.

Elevates Mood

Exercises significantly affect your mood and might help you feel better. Cardio boosts mood by encouraging the release of feel-good chemicals in the body.

Enhanced VO2 max

By focusing on maximum oxygen consumption, cardio exercises are the most effective for enhancing cardiovascular and respiratory fitness. This is also supported by the study's findings, which revealed significant improvements towards the end of the experiment on 20 healthy girls. Another study that was revealed in the journal New Approaches in Sport Sciences supports the idea that cardio exercises significantly increase lifespan.


But What Happens When You Do “TOO MUCH” Cardio?

According to research, endurance athletes are more likely than normal joggers to experience heart problems. They also develop a variety of joint, tendon, and bone issues as a result of the years of mileage their legs have accumulated from pounding the pavement.

That's not to say that running should be completely avoided. It's a tool, like I mentioned. Don't exert yourself beyond what is necessary unless you are expressly training for a marathon or, as previously indicated, you love running. Then there is the aspect of recovery. Your body must be able to recover from all of this if you continue to raise your calorie expenditure by adding more and more kilometres, time, or days. The majority of people include cardio because they are dieting and trying to lose weight. You have a tougher time recovering because of the calorie deficit you are experiencing.

This could significantly increase the danger of the cardio using your muscle tissue as an energy source instead of your fat reserves (muscle is expensive to keep on your frame during a diet).

Symptoms of Excessive Cardio

You must keep an eye on your training programme and always look for any problems. Everyone wants to see quick results for the most amount of work possible. But the truth is that if you push your body over its breaking point, you end up hurting it more.

By working out every day, you won't achieve your fitness goals any faster, but you will become more and more exhausted. To determine if your body is exhausted or if you are performing too much cardio, watch out for these symptoms:


  1. Tiredness

Even after a restful night's sleep, you do not feel rested since excessive exercise might raise your body's cortisol levels, which are associated with stress. When it's time for bed, those stress chemicals may keep you awake and impair the quality of your sleep.


  1. You're constantly sore

Like with other activity, overdoing the cardio might result in harm. These wounds could be severe or barely noticeable. We frequently attempt to ignore little soreness, but any pain should be treated immediately by seeing a physiotherapist or coach.


  1. You've stopped losing weight 

Your metabolism slows down as a result of muscle mass loss brought on by excessive aerobics. Your body's system for burning fat slows down as a result. As a result, you won't see effects from your weight loss as quickly as you once did.

  1. You constantly feel tougher than usual on your "easy" days

This is typically a result of the body still being under the effects of the excessive aerobic exertion from the day before.


  1. Your heartbeat is rapid.

Your resting heart rate may be a worrisome sign that you've done too much cardio if you check it when you wake up and it stays high for 4-5 days straight.

This occurs because your heart's muscle memory forgets what it feels like to be at ease and have a typical resting "tone." The heart rate remains high as a result.

Final Thoughts 

Don't write off cardio entirely; it's still a useful training tool. It's crucial for trainers to understand that many of these negative consequences are brought on by the numerous hours of chronic cardio each week. Most clients benefit from cardio, and by simply including resistance training in their routine, you can develop a well-balanced programme that promotes muscle growth, weight loss, and overall better health. Last but not least, remember to mix up your cardio routine with exercises like HIIT and kettlebells while still getting enough recovery between sessions.

Cardio doesn't have to be shunned or demonised, but being aware of how much cardio is too much for each client can assist you help them attain their goals without causing any harm.

For the best outcomes, it is crucial to monitor your exercise routine. Maximizing your body's strength and including more exercises into your programme will help you become a healthier version of yourself.


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It’s recommended that some people lose weight to avoid weight related medical issues, reduce surgical risks and improve recovery. If you need to lose weight prior, discuss a plan with our online weight loss coach on how to lose weight or download our guide.







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