Make sure when you embark upon a cardio respiratory fitness program that you engage in activities that are within your capabilities, with the appropriate intensity, for the appropriate length of time. If you are confused as to how much cardio you should be doing contact one of our Sharecare coaches to set up a program for you. Otherwise, I suggest you employ the F.I.T.T.E. principle into you cardio regime.
The National Academy of Sports Medicine uses an acronym called “F.I.T.T.E.” that you can use as a guideline for your cardio respiratory training. F.I.T.T.E. for general health can be summarized briefly as:
Frequency: 5-7 days per week
Intensity: moderate enough to challenge heart and respiratory rates
Time: 20-60 minutes total per day…you can benefit from 10 minute bouts that total 20-60 minutes
Type- whatever you enjoy, challenges you, and is safely within your capabilities
Enjoyment: you have to like what you do if you are gonna stick with it…
GOOD LUCK!
According to the second editiion of "Essentials of Strength Training and Conditioning" published by the National Strength and Conditioning Association, "markers of overtaining syndrome for aerobic endurance athletes" include:
- Decreased performance
- Decreased percentage of body fat
- Decreased maximal oxygen uptate
- Altered blood pressure
- Increased muscle soreness
- Decreased muscle glycogen
- Alterted resting heart rate
- Increased submaximal exercise heart rate
- Decreased lactate
- increased creatine kinase
- Altered cortisol concentration
- Decreased total testosterone concentration
- Decreased ration of free testosterone to cortisol
- Decreased ration fo total testosterone to sex hormone-binding globulin
- Decreased sympathetic tone (decreased nocturnal and resting catecholamines)
- Increased sympathetic stress response
There is a fine line and everyone is different. I would recommend variety in your Training Program. For example, you may want to follow a high intensity cardio session with a moderate cardio session the following day and not always do the same workout day after day. The body does need to recover! There are many factors to consider but the ultimate answer to this question is YES!
Yes, you can do too much cardio if your goal, fitness level, and/or athletic ability is not taken into consideration. Here are recommended guidelines that you can follow to avoid overtraining and/or reaching a plateau: If you like to do cardio almost everyday of the week, try doing 30 minutes at a moderate intensity or steady pace. If you are looking at doing cardio between 3-5 days a week, try 20-60 minutes at an intensity that is challenging but can be completed safely and effectively (typically 60-85% of maximum heart rate). This information may vary depending on your fitness level but can be used as a guideline to minimize injuries, reaching a plateau and/or overtraining.
Continue Learning about Cardiovascular Training
Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.