Healthy Living
Tuesday, November 24, 2009
"Ma'am, step away from the treadmill!" - 4 Indications you're doing too much cardio
user
Sometimes when I go to the
gym, I have this urge to tell some of the most religious treadmill
riders
"Ma'am, Step away from the
treadmill!" No matter how many articles and reports are
written on the benefits of exercise other than cardio, it never
ceases to amaze me how many women (and men too...) relegate
themselves to the endless monotony of the treadmill - or for that
matter, any other piece of cardio equipment. Moreover, these
individuals will do cardio for over an hour...sometimes hopping
from one piece of cardio equipment to another...never even
considering time in the weight room, in classes or
outdoors.
Although there are definite benefits to doing aerobic exercise;
strength, core and flexibility
training all provide numerous health benefits that cardio
can't: They increase muscular and bone strength, increase
lean body mass, safeguard against injury and boost metabolism while
decreasing fat.
Is it possible you are overdoing the cardio? Here's
how to know:
- Time: Unless you are training for a race,
marathon or triathlon, there is no need to do more than 30 minutes
of cardio (with your heart rate between 65% - 85% of your maximum heart
rate) when you workout. Fitness Revamp: If
you want to exercise for over 30 minutes, you are better off doing
a 20 - 30 minute cardio session and another 20 - 30 minutes
dedicated to strength training, stretching and/or core
training.
- You aren't seeing results: If you are
trying to lose weight, yet you aren't seeing results, it
may be because of too much cardio. Believe it or not the idea
of 'burning off fat' does not stem from cardio...it stems
from strength training.
Fitness Revamp: Build in 20 - 30 minute strength training
sessions 2 - 3 times a week.
- Injuries: Too much wear and tear on your
muscles and joints can end up in an injury...or even worse,
multiple injuries. Incorporating flexibility and strength
training helps to strengthen the joints which will prevent pain and
damage to joints. Fitness
Revamp: Take the time to stretch before and after your cardio
sessions.
- Boredom: Does it take a lot to motivate
yourself to go to the gym? Doing the same type of exercise
every day, of every week, of every year is...BORING! Working
out should be fun and should make you feel good. Fitness
Revamp: Mix it up. Take a class or two that interest you
each week. Get into the weight room and do a few sets of
bicep curls. Go hiking. Do things that motivate you and
keep you interested. Being active is what is most
important...not the time and mileage on a piece of equipment.
Do you think you are overdoing cardio? Have you found any
of the above indicators true?
Tired of dieting? Learn how to shed excess pounds naturally
with the most simple way to eat healthy for life with
"GET
REAL" and STOP Dieting! ON SALE
NOW!
Related topics:
Related: wellness, fitness, exercise, cardio, burnout, aerobic exercise
-
Posted by HawkeyeGirl Fri Sep 25, 2009 6:16am PDT
I admit, I'm one of the people who does WAY too much cardio. I do 60 minutes of cardio each day on various machines, plus 30 minutes of weights three times a week. On the days I don't lift, I do 90 minutes of cardio. I usually help out my trainer teach his kickboxing class for extra workouts on top of all of it, too.
For me, it's mental-everytime I try to back off the cardio, I beat myself up about it. I am a recovering anorexic, and while I've straightened out my eating habits, all of my cardio is how I give myself "permission" to eat. I do everything else though-I'm very flexible and I take time to stretch, and try to get outside to run or hike on the weekends so I'm just just staring at the same wall on the same treadmill. I'm rarely injured or bored, and I take supplements recommended by my trainer and doctor to keep healthy.
Everything you've said here Brett is absolultely correct though, especially if you don't lift weights. The cardio queens who don't lift always look soft and um, "loose," due to their lack of tone. Someday I'll figure out how to exercise less obsessively, and if nothing else, I've learned over the years that cardio alone is not good enough-you definitely need weights!
Report Abuse
-
Posted by Jackie D Fri Sep 25, 2009 10:29pm PDT
Sorry but weightlifting doesn't "burn fat." Having more muscle does stimulate the metabolism in the sense that it takes more calories to support a pound of muscle at rest than it does to support a pound of fat at rest, but muscle doesn't "burn fat." Additionally, doing more tan 30 minutes of cardio doesn't carry ANY more risk of injury than strength training does. In fact, studies have shown that running (for example) actually helps strengthen the knees and joints. Stop judging others while you're at the gym, and focus whatever it is that YOU like to do.
Report Abuse
-
Posted by Sat Sep 26, 2009 6:17am PDT
ridiculous
Report Abuse
-
Posted by Sat Sep 26, 2009 6:17am PDT
ridiculous
Report Abuse
-
Posted by SUN Sat Sep 26, 2009 10:39am PDT
# You aren't seeing results: If you are trying to lose weight, yet you aren't seeing results! So true!
Thanks, very informative article!
Report Abuse
-
Posted by Alison Sun Sep 27, 2009 1:03pm PDT
To think that some people are obsessed with exercise yet other people don't exercise enough. Besides, if we walk, does that count? Either way, that means that PE is a waste of time. Do you think I could show the principal this article and persuade him that PE is pointless?
Report Abuse
-
Posted by Brett Blumenthal - Sheer Balance Sun Sep 27, 2009 1:21pm PDT
Alison, I'm not sure how old you are, but PE is part of a curriculum for a reason. It instills the importance of activity in your life. Further, many people in PE class are often not exercising at full intensity. This article is geared towards people who are exercising at high intensity, on cardio machines for long periods of time...and most likely, are not doing anything else but cardio. I have to believe this is not the case in gym class.
Report Abuse
-
Posted by HawkeyeGirl Mon Sep 28, 2009 11:37am PDT
Jackie D-actually, weightlifting burns a lot of fat. I burn more fat and calories lifting weights that I do when I run, simply because my body is accustomed to running. Weightlifting is harder for me, and my heart rate skyrockets when I do squats, but barely elevates if I run for 30 minutes at 7.5 mph. All cardio is better than nothing, of course, but weightlifting is just as important.
Report Abuse
-
Posted by Drama Queen Tue Sep 29, 2009 4:55am PDT
i'm confused which one burns more fat?!aerobic or cardio?
Report Abuse
-
Posted by TAY Tue Sep 29, 2009 10:49am PDT
Funny reactions here. Well, whether cardio for more than thirty minutes is helpful to everyone or not isn't the issue. If it works for you then keep doing. If it doesn't, then mix it up. I like it when I get more than thirty minutes in. I feel better, and it is so good for destressing.
Report Abuse
