Cardio is a celebrated form of exercise that burns calories, produces endorphins, and boosts heart health. However, more isn’t always better. Overtraining can lead to burnout, diminished returns, or even injuries. The key is finding the sweet spot, but that can be a challenge.
This guide explores healthy levels of cardio exercise and some of the warning signs that indicate you might be overexerting yourself. Learn your body’s limits and how to optimize your routine to get the most benefits without the risks.
What Cardio Is and Why It Feels Good
Cardio is short for cardiovascular exercise, also known as aerobic exercise, which elevates your heart rate and increases the oxygen that circulates through your body. Cardio includes activities like running, swimming, stationary cycling, dancing, hiking, and rowing.
This type of exercise feels good because it triggers the release of endorphins in the brain, known literally as “feel-good chemicals” that create a sense of pleasure and euphoria. You may have heard it referred to as a “runner’s high,” but it applies to all forms of cardio exercise.
While it’s boosting the hormones that feel good, cardiovascular activity also reduces the hormones that cause stress, including adrenaline and cortisol.
Further, the blood flow benefits of cardio send more oxygen and nutrients to the brain, which enhances mental clarity and mood. And, the more you do it, the more your serotonin and dopamine levels will increase, which both combat anxiety and depression.
Some may find the repetitive and rhythmic nature of steady-state cardio exercises to have a calming or meditative effect. Indoor cycling on the Speediance Velonix is a fantastic way to get your cardio in without having to leave your home.
Cardio is hard work, and there’s an undeniable sense of accomplishment after finishing a workout. Your self-esteem and confidence are both through the roof, and for good reason.
Due to all the above, many people find cardio to be an incredible, healthy outlet for clearing their mind, processing emotions, and achieving a calmer state afterward.
12 Benefits of Cardio Workouts
Cardio benefits you much more beyond just your mood. Here are some of the fantastic benefits.
Heart and Circulatory Health
Aerobic movement strengthens the heart muscle, allowing it to pump blood more efficiently throughout the body. Improved blood flow enhances circulation and reduces blood pressure. Your resting heart rate will also lower over time as your cardiovascular fitness improves. Cardio exercise is beneficial for individuals with high cholesterol, as it reduces the "bad" cholesterol (LDL) while increasing the "good" cholesterol (HDL). All of these heart benefits come together to reduce the risk of heart attack, stroke, and heart disease.
Weight Management
You’re not just burning calories during cardio, you’re also burning calories afterward through the afterburn effect. This helps create a calorie deficit, which is required for weight loss. It also boosts your metabolism, which triggers your body to burn more calories when at rest. Cardio is especially effective when combined with strength training and a balanced diet. Even if weight loss isn’t your goal, it can help you maintain a healthy weight long-term.
Improved Lung Capacity
Cardio requires you to increase your respiratory efficiency and oxygen intake. The muscles you use for breathing, the intercostal and diaphragm, also get strengthened through core work. Your body becomes more efficient at using oxygen, which enhances your endurance for both athletic performances and daily activities. If you struggle with mild respiratory conditions, these types of workouts can be particularly beneficial.
Better Sleep
As long as you don’t perform cardio close to bedtime, regular cardiovascular exercise actually promotes deeper and more restorative sleep sessions by regulating your circadian rhythm. It also makes it easier to fall asleep faster and keeps you asleep, reducing the number of nighttime wake-ups.
Reduced Risk of Disease
Regular aerobic activity reduces the risk of developing Type 2 diabetes, certain cancers such as colon and breast cancer, and decreases the risk of stroke, cardiovascular disease, and metabolic syndrome.
Better Mental Health
The release of endorphins alleviates symptoms of anxiety and depression and offers a healthy outlet for stress management. Some studies show it can even be as effective as medication for mild-moderate depression. It can also improve self-esteem and body image.
Increased Energy
Cardio makes you feel alive and gives you energy, reducing feelings of fatigue. The efficient delivery of oxygen to the body makes daily tasks feel easier. While it might feel counterintuitive to expend energy to create more energy, it’s true!
Better Cognitive Function
Cardiovascular exercise increases blood flow to the brain, improving cognitive functions such as memory, focus, and concentration. It can support neuron health and stimulate the growth of new brain cells. It’s especially important as you age, as it reduces the risk of dementia and cognitive decline.
Stronger Immune System
Moderate cardio boosts your immune system by circulating immune cells throughout the body, reducing inflammation, and clearing bacteria from the airways and lungs. The rise in body temperature can also prevent certain bacterial growth. Note, however, that too much can temporarily suppress immune function. It’s all about finding balance.
Increased Bone Density
Weight-bearing exercises, such as jumping rope or running, strengthen your bones by promoting new bone formation and reducing bone loss. Women stand to benefit the most through the prevention of osteoporosis as they age.
Improved Insulin Sensitivity
The muscles learn to use glucose more efficiently through cardio exercise, which lowers blood sugar levels (both during and after the workout) and reduces insulin resistance. If you’re managing prediabetes or diabetes, cardiovascular activity is a crucial element of a comprehensive care plan.
Longevity
Research consistently links regular cardio to a longer life. That’s because it significantly reduces the risk of all-cause mortality. However, it doesn’t just add more years to life; it also enhances the quality of life during those years. Even modest amounts can make you more functionally independent.
How to Integrate Healthy Cardio Into Your Workout Routine
If you’re new to cardio, start incorporating it into your fitness regimen gradually.
Begin with 150 minutes of moderate-intensity cardio, or if you’re up for it, 75 minutes of vigorous intensity per week, according to the Centers for Disease Control and Prevention (CDC) guidelines. Break this up into smaller, manageable sessions, such as 30 minutes five times per week or 25 minutes three times per week.
Scheduling cardio on specific days of the week can reinforce a routine and consistency. Consider taking rest days or incorporating strength training in between sessions for comprehensive fitness. Always include at least one rest and recovery day.
If you find a type of cardio exercise you love, then stick with it! However, it can be helpful in the beginning to try different kinds to prevent boredom and overuse injuries, and to explore all the options available.
Listen to your body. Does it feel too intense? Is it not hard enough? You can adjust the time, intensity, or frequency based on the feedback your body naturally provides.
To ensure you’re performing moderate cardio and not overexerting yourself, use the "talk test" to gauge your effort. Try to speak in short sentences during the exercise. You should be able to maintain a conversation without getting too out of breath.
Tracking your workouts can help monitor your progress and avoid overtraining. You can build progressively as you go, increasing intensity by about 5-10% per week.
Why Doing the Correct Amount of Cardio Matters
Finding the correct amount of cardio is like Goldilocks and the three bears—you don’t want too much or too little, but rather, just right.
Too little cardio means missing out on all the health benefits, like heart health and disease prevention. Too much can lead to plateaus, chronic fatigue, and an increased risk of injury. Excessive cardio can also break down your muscle tissues, undermining the work you put in during strength training.
The right balance allows you to reap the benefits without any of these negative consequences.
Every individual is unique, and factors such as age, fitness level, goals, and overall health all play a role. An athlete training for a marathon or competition might need more, while a beginner should start conservatively.
The quality of your cardio is more important than the quantity. Intense, short sessions can be more effective than a moderate, hour-long workout.
Technology can help you optimize your cardio regimen using data tracking and personalized programming. Equipment like the Speediance Velonix indoor bike utilizes AI to track your performance, adjust workouts based on your fitness level, and ensure you’re doing the right amount of cardio without overexertion.
Cardio Tips & Mistakes To Avoid
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Start gradually, with shorter and less intense sessions if you’re new to cardio. Allow your cardiovascular system several weeks to adapt to a minimalist workout plan, and then build from there.
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Mix up your routine. Rotate between different kinds of cardio (rowing, dancing, swimming, circuit training, running) to avoid repetitive stress injuries and boredom.
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Don’t ignore strength training, because cardio alone isn’t enough to build the muscle needed for a balanced physique. Adding strength training creates a more comprehensive foundation for your fitness.
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Mind your form during cardio, as poor posture can make the workout less effective or potentially lead to injury.
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Stay hydrated before, during, and after your workouts. Consider adding electrolytes to help your body replace what’s lost through sweat.
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Don’t skip recovery days, as this is when your body repairs itself. If you don’t get adequate recovery, your returns will diminish.
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Do activities you love so you don’t dread your cardio. Adherence is the most critical factor in maintaining fitness success. Experiment until you find something that resonates with you.
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Don’t compare yourself to other fitness journeys. Everyone is different. Focus on your own progress and improvements.
Pair Strength Training with Cardio for Balance
A well-rounded fitness routine includes both cardio and resistance or strength training. The strength component will build muscle mass, which you can’t develop with cardio alone.
Combining cardio and strength training balances the benefits of both types of exercise. The cardio portion improves your ability to recover between strength training sets, and the strength portion enhances your performance and power during cardio.
Try alternating between cardio and strength training, either on the same day or on different days.
The right equipment makes strength training effective and convenient. Suppose you prefer to work out at home over going to the gym. In that case, you can invest in a comprehensive system like the Speediance Gym Monster 2, which provides workouts and allows for precise progressive overload while tracking your progress to ensure you’re building strength alongside your cardiovascular fitness.
Frequently Asked Questions
What Are Signs of Overdoing Cardio?
Some common signs that you’re doing too much cardio include persistent fatigue, decreased performance, elevated resting heart rate, chronic muscle soreness or joint pain, insomnia, abnormal appetite changes, or mood changes. Women may also experience irregular menstrual cycles. If you notice these signs, reduce your cardio volume and prioritize recovering.
What Is the 30 30 30 Rule for Cardio?
The 30-30-30 rule for cardio suggests eating 30 grams of protein within about 30 minutes of waking, followed by 30 minutes of low-intensity cardio exercise, such as brisk walking or biking. The idea is to boost metabolism early in the day by fueling the body with protein and getting moving. This isn’t a magic formula, though, and your total daily activity matters the most.
Can Too Much Cardio Cause Belly Fat?
Excessive cardio can increase cortisol, a stress hormone that triggers fat storage, particularly in the abdominal area. Cortisol also increases appetite and cravings. These impacts, when combined, can make it harder to maintain a lean physique. Balancing cardio with strength training and a healthy diet can help reduce belly fat.
Optimize Your Cardio With Speediance’s Smart Home Gym Solutions
Once you understand why balance is key for cardio, knowing your body and listening to the feedback it gives you is one of the best ways to determine if you’re on the right track.
If you want to get more precise, take advantage of innovative fitness technology that can eliminate some of the guesswork, track your progress, and provide real-time feedback to help you stay in optimal training zones without overexertion. Explore AI-enabled data tracking built into the Speediance Velonix that personalizes your cardio program to help you reach your goals.
