1

votes

Too much cardio

Answered on August 19, 2014
Created August 17, 2012 at 9:54 AM

How much cardio is actually too much? Also can it cause your metabolism to slow down? I do relatively intense inclines 5 days a week after weights (30mins), then 2 days 30mins HIIT.

510bdda8988ed0d4b0ec0b738b4edb73

(20898)

on August 17, 2012
at 09:51 PM

I never speak to calorie adjustment. My order of operations is: 1 get good sleep, 2 eat a paleo-inspired diet (no processed crap), 3 lift weights and walk slowly, 4 do some HIIT. Usually if you're eating good food that doesn't mess with your internal signalling you can just trust your body to tell you how much you need. I.e., eat when you're hungry. If you're not in that place, then your focus really should be on food quality and getting your hormones under control before exercise. Personally, I never count calories. Sometimes I check what I ate for fun, but never adjust based on a number

F287713b432503cfe37fb567847131a8

(20)

on August 17, 2012
at 07:49 PM

I'll have to work something out. Don't know anywhere I can do sprints! So lift as I am but with only 2 days hiit? Keep cals same?

510bdda8988ed0d4b0ec0b738b4edb73

(20898)

on August 17, 2012
at 05:13 PM

Yup, call it quits on the treadmill. Drawn out and getting sweaty is my definition of "chronic cardio". You can still use a treadmill for intervals, but it's hard and I've only seen one guy successfully do it without hurting himself :)

F287713b432503cfe37fb567847131a8

(20)

on August 17, 2012
at 04:18 PM

I see what you mean!

F287713b432503cfe37fb567847131a8

(20)

on August 17, 2012
at 04:17 PM

Yeah that's how much I workout. What your saying sound so true. Im not trying to loose fat Im actually bulking but have managed to gain some fat and my appetite is all over the place. I don't know how many cals I'd need w/o the cardio!

F287713b432503cfe37fb567847131a8

(20)

on August 17, 2012
at 04:15 PM

That's lovely I also walk my dogs around 2 miles, twice somedays. Nothing beats the outdoors!

F287713b432503cfe37fb567847131a8

(20)

on August 17, 2012
at 04:14 PM

So you both think I need to call quits on the post weights treadmill? I get that it's not intense as such I just mead it's drawn out and gets me sweaty!

510bdda8988ed0d4b0ec0b738b4edb73

(20898)

on August 17, 2012
at 03:12 PM

To give you an idea of what intense means to me: If I were to run for an hour non-stop, I can cover 6.5 miles (or 6.5mph). That's low-intensity cardio (for me). When I sprint, I can cover 100m in 13 seconds which is about 17 miles per hour. That means my "max intensity" output is about 3 times faster than my "cardio" output. To me if you're calling 4.3 intense, then that means your low-intensity pace is going to be just over 1 mile an hour, I bet you're faster than that. Try to push up the intensity (speed) for shorter times.

Fd70d71f4f8195c3a098eda4fc817d4f

(8014)

on August 17, 2012
at 03:08 PM

Yep! I take long (slow) walks as often as I can, usually at least a few times a week. I do it an sunset though...more enjoyable for me than in the morning. But I totally agree -- it's more for *mental* health than physical! Nothing like fresh air and natural movement.

Fd70d71f4f8195c3a098eda4fc817d4f

(8014)

on August 17, 2012
at 03:06 PM

Great answer, Miked! Tahinilove -- abdominal fat gain is often a sign of overtraining, specifically with too much cardio - sort of the opposite effect of what you'd be going for. Good on ya for being aware of that and asking about it here. You might want to knock it back a little on the cardio -- especially if you're not sleeping enough. Classic cortisol buggery.

F287713b432503cfe37fb567847131a8

(20)

on August 17, 2012
at 02:18 PM

Just read what you put-can this also be carb specific. When I added more grain carbs to my diet in place of fats my weight shop up-even with the same cals. I've found out I'm gluten intolerant so maybe this equates for something

F287713b432503cfe37fb567847131a8

(20)

on August 17, 2012
at 02:14 PM

Really! Thanks. So it's quality then?

F287713b432503cfe37fb567847131a8

(20)

on August 17, 2012
at 02:13 PM

Thanks so much! How do you know so much? Ha! When I say intense I mean going incline 8,9,10,11,12 (1min each) at 4.3mph. I like to do as much cardio as is beneficial, weights are my number 1! So could cardio be causing me to look 'softer'. Lately my metabolism seems to have shot. Little hunger and starting to get lower abdominal fat.

510bdda8988ed0d4b0ec0b738b4edb73

(20898)

on August 17, 2012
at 02:00 PM

not necessarily metabolism, but by mixing the pathways on the same day (or near to each other), you're not getting the full benefit of either exercise. It's almost as if they're undoing each other.

510bdda8988ed0d4b0ec0b738b4edb73

(20898)

on August 17, 2012
at 01:58 PM

the whole calories in/calories out thing is in no way useful for predicting weight loss. I just wrote about that here yesterday: http://paleohacks.com/questions/143145/losing-weight-low-carb-and-getting-lean-question/143164#143164. I have also written similar answers about 10 other times on PH, so go searching for that.

510bdda8988ed0d4b0ec0b738b4edb73

(20898)

on August 17, 2012
at 01:56 PM

Yeah, walking isn't "cardio". We're approaching the carrot train to crazy town with regards to exercise there :) Though I still wouldn't advocate multiple hour walks a day either. 25 min is totally reasonable.

F287713b432503cfe37fb567847131a8

(20)

on August 17, 2012
at 12:35 PM

I do lifting 5 days a week. Yeah I didn't know whether it was? And if it could be stressing my metabolism?

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on August 17, 2012
at 12:06 PM

Is walking too much? Really? Oy, cardio-phobia is reaching epidemic levels...

F287713b432503cfe37fb567847131a8

(20)

on August 17, 2012
at 11:26 AM

That sound really fun. Just need to find some trails around me. Can't really get the same experience on the treadmill?!

62fafa8cb15af7c562fa8c270f7b6174

(619)

on August 17, 2012
at 11:22 AM

Hard slow hill climbing balanced by quick downhills with fast footwork on trails. Lots of fun and better than repetitive stress of the track/road/treadmill.

F287713b432503cfe37fb567847131a8

(20)

on August 17, 2012
at 11:11 AM

Thank you! So you suggest varying and hill sprints?

F287713b432503cfe37fb567847131a8

(20)

on August 17, 2012
at 11:10 AM

Thanks! I've looked on the Internet and haven't found any real answers to suit. Technically I shouldn't be gaining on 3000 cals a day, but I am? My bodymedia (I know they can't always be reliable) has me burning 4000 most days! I'll have a look at your other posts! Thanks!

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8 Answers

2
9589ec2bccd96eaed5742379a7c26d58

(78)

on August 17, 2012
at 10:14 AM

In my opinion a lot of cardio isn't bad if you respect some "rules": try to run outdoor, don't run at the same heart pace (I only do trail running with hard uphills) and think to make sprint. To answer your question, I'm and endurance runner who do races between 20 and 50 kilometers associate with weights training a few times per week and I don't have problems with my metabolism

F287713b432503cfe37fb567847131a8

(20)

on August 17, 2012
at 11:11 AM

Thank you! So you suggest varying and hill sprints?

F287713b432503cfe37fb567847131a8

(20)

on August 17, 2012
at 11:26 AM

That sound really fun. Just need to find some trails around me. Can't really get the same experience on the treadmill?!

62fafa8cb15af7c562fa8c270f7b6174

(619)

on August 17, 2012
at 11:22 AM

Hard slow hill climbing balanced by quick downhills with fast footwork on trails. Lots of fun and better than repetitive stress of the track/road/treadmill.

1
193f00d53ebcb13940c7a55afc78ad17

on August 17, 2012
at 02:57 PM

I'd be more worried about inadequate rest/recovery periods than chronic cardio. You are doing 30 mins of weight training 5 days a week, cardio after that, and HIIT 2 days a week (I assume on your non-lift days)? Your body needs time to recover. If you try to run ragged, your body starts doing all sorts of crazy stuff in the name of self-preservation.

I once had a SUPER intense workout program that I did for 45 mins a day, 3 times a week. After 2 months I was dropping in every lift. I took 2 weeks off and set personal bests in everything. Your body needs time to recover.

As always, you don't get to 300lbs over night, and you don't lose it overnight either. Follow a sensible workout plan and diet, and you will reach whatever goal you have set. Try and force things to happen in 90 days, and you'll burnout/fail.

F287713b432503cfe37fb567847131a8

(20)

on August 17, 2012
at 04:17 PM

Yeah that's how much I workout. What your saying sound so true. Im not trying to loose fat Im actually bulking but have managed to gain some fat and my appetite is all over the place. I don't know how many cals I'd need w/o the cardio!

1
68294383ced9a0eafc16133aa80d1905

(5795)

on August 17, 2012
at 02:49 PM

I walk every day. Usually 2-4 miles. Slow-pace, maybe 18-20 minutes/mile. It's great to get outside, enjoy the sunrise, relax and think/listen to music/Podcasts. Almost like moving meditation.

F287713b432503cfe37fb567847131a8

(20)

on August 17, 2012
at 04:15 PM

That's lovely I also walk my dogs around 2 miles, twice somedays. Nothing beats the outdoors!

Fd70d71f4f8195c3a098eda4fc817d4f

(8014)

on August 17, 2012
at 03:08 PM

Yep! I take long (slow) walks as often as I can, usually at least a few times a week. I do it an sunset though...more enjoyable for me than in the morning. But I totally agree -- it's more for *mental* health than physical! Nothing like fresh air and natural movement.

1
510bdda8988ed0d4b0ec0b738b4edb73

(20898)

on August 17, 2012
at 01:52 PM

First, I wouldn't call anything you can do for 30 minutes intense. Intense sprints, inclines, or HIIT is only intense during short time domains. For me nothing is really intense above 7 minutes, I think most people would be somewhere in the 5-10 minute range. You just can't run the phospolytic or glycolytic pathways that long and hard. Chemistry just won't allow it.

Now on to your question: It's hard to say how much is too much, but if you're slogging at a low speed for a long time then you're doing damage. You know, those things like running at "conversation pace" and the like for an hour or so. Generally, I'm even against a 30 minute workout more than once a week. In your case, you're doing "cardio" after weight lifting. While there may nothing specifically wrong with that, the hormones released after heavy weight training and what happens to your body during "cardio" are antagonistic. That means that the cardio is undoing your weight training not supplementing it. It's best to split them by at least a day so that you can give your body time to react to the stimulus.

Since you seem to like weights, "cardio", and HIIT, I see nothing wrong with a 3 day cycle where you do one each day. I prefer more block periodization, but that's just because my goals are different. I would feel better if your schedule was something more like 1 hour of heavy weights with lots of rest between lifts on day 1, 20-30 min of "intense" inclines on day 2, and 10 min HIIT on day 3, maybe a rest on day 4. Repeat.

And to your other question: yes, too much cardio can cause your metabolism to slow down. If your body cannot metabolize your energy stores (glycogen or fat) or you aren't eating enough to make up for any deficit then your body necessarily has to slow your metabolism because it cannot get enough fuel. If enough fuel is not accessible then you can't burn it.

F287713b432503cfe37fb567847131a8

(20)

on August 17, 2012
at 02:13 PM

Thanks so much! How do you know so much? Ha! When I say intense I mean going incline 8,9,10,11,12 (1min each) at 4.3mph. I like to do as much cardio as is beneficial, weights are my number 1! So could cardio be causing me to look 'softer'. Lately my metabolism seems to have shot. Little hunger and starting to get lower abdominal fat.

F287713b432503cfe37fb567847131a8

(20)

on August 17, 2012
at 04:14 PM

So you both think I need to call quits on the post weights treadmill? I get that it's not intense as such I just mead it's drawn out and gets me sweaty!

510bdda8988ed0d4b0ec0b738b4edb73

(20898)

on August 17, 2012
at 09:51 PM

I never speak to calorie adjustment. My order of operations is: 1 get good sleep, 2 eat a paleo-inspired diet (no processed crap), 3 lift weights and walk slowly, 4 do some HIIT. Usually if you're eating good food that doesn't mess with your internal signalling you can just trust your body to tell you how much you need. I.e., eat when you're hungry. If you're not in that place, then your focus really should be on food quality and getting your hormones under control before exercise. Personally, I never count calories. Sometimes I check what I ate for fun, but never adjust based on a number

510bdda8988ed0d4b0ec0b738b4edb73

(20898)

on August 17, 2012
at 03:12 PM

To give you an idea of what intense means to me: If I were to run for an hour non-stop, I can cover 6.5 miles (or 6.5mph). That's low-intensity cardio (for me). When I sprint, I can cover 100m in 13 seconds which is about 17 miles per hour. That means my "max intensity" output is about 3 times faster than my "cardio" output. To me if you're calling 4.3 intense, then that means your low-intensity pace is going to be just over 1 mile an hour, I bet you're faster than that. Try to push up the intensity (speed) for shorter times.

F287713b432503cfe37fb567847131a8

(20)

on August 17, 2012
at 07:49 PM

I'll have to work something out. Don't know anywhere I can do sprints! So lift as I am but with only 2 days hiit? Keep cals same?

Fd70d71f4f8195c3a098eda4fc817d4f

(8014)

on August 17, 2012
at 03:06 PM

Great answer, Miked! Tahinilove -- abdominal fat gain is often a sign of overtraining, specifically with too much cardio - sort of the opposite effect of what you'd be going for. Good on ya for being aware of that and asking about it here. You might want to knock it back a little on the cardio -- especially if you're not sleeping enough. Classic cortisol buggery.

510bdda8988ed0d4b0ec0b738b4edb73

(20898)

on August 17, 2012
at 05:13 PM

Yup, call it quits on the treadmill. Drawn out and getting sweaty is my definition of "chronic cardio". You can still use a treadmill for intervals, but it's hard and I've only seen one guy successfully do it without hurting himself :)

0
149d256abf76f1a00d45409cfb3561de

on August 17, 2012
at 01:58 PM

WAAAAAAAAAAAAAAAY TOO MUCH.

0
Fd1c5e35538fbe2ea5eccb8acd7ae546

(496)

on August 17, 2012
at 12:30 PM

It is not clear from your post how often do you lift.Usually on those days I don't do cardio,rather alternate.5 days a week of intense climbing sounds too much given your other workouts

510bdda8988ed0d4b0ec0b738b4edb73

(20898)

on August 17, 2012
at 02:00 PM

not necessarily metabolism, but by mixing the pathways on the same day (or near to each other), you're not getting the full benefit of either exercise. It's almost as if they're undoing each other.

F287713b432503cfe37fb567847131a8

(20)

on August 17, 2012
at 12:35 PM

I do lifting 5 days a week. Yeah I didn't know whether it was? And if it could be stressing my metabolism?

F287713b432503cfe37fb567847131a8

(20)

on August 17, 2012
at 04:18 PM

I see what you mean!

0
C0d63e15a4e21b29c49d0380d87894b3

on August 17, 2012
at 10:21 AM

I can't define "chronic cardio" for you, but check out previous posts on the matter, as well as google it! There are a ton of answers that should be able to help you determine whether you are pushing your body too hard. Like Aro, I'm a marathon runner who doesn't have problems with my metabolism either, bone density and maintaining muscle mass, yes, metabolism, no.

F287713b432503cfe37fb567847131a8

(20)

on August 17, 2012
at 02:18 PM

Just read what you put-can this also be carb specific. When I added more grain carbs to my diet in place of fats my weight shop up-even with the same cals. I've found out I'm gluten intolerant so maybe this equates for something

F287713b432503cfe37fb567847131a8

(20)

on August 17, 2012
at 02:14 PM

Really! Thanks. So it's quality then?

F287713b432503cfe37fb567847131a8

(20)

on August 17, 2012
at 11:10 AM

Thanks! I've looked on the Internet and haven't found any real answers to suit. Technically I shouldn't be gaining on 3000 cals a day, but I am? My bodymedia (I know they can't always be reliable) has me burning 4000 most days! I'll have a look at your other posts! Thanks!

510bdda8988ed0d4b0ec0b738b4edb73

(20898)

on August 17, 2012
at 01:58 PM

the whole calories in/calories out thing is in no way useful for predicting weight loss. I just wrote about that here yesterday: http://paleohacks.com/questions/143145/losing-weight-low-carb-and-getting-lean-question/143164#143164. I have also written similar answers about 10 other times on PH, so go searching for that.

0
7278560e76901ded4081022b54c6e165

on August 17, 2012
at 09:59 AM

Funny, I was going to ask the same question, you beat me to it! I do 25 minute brisk walks.3 times a day, too much?

510bdda8988ed0d4b0ec0b738b4edb73

(20898)

on August 17, 2012
at 01:56 PM

Yeah, walking isn't "cardio". We're approaching the carrot train to crazy town with regards to exercise there :) Though I still wouldn't advocate multiple hour walks a day either. 25 min is totally reasonable.

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on August 17, 2012
at 12:06 PM

Is walking too much? Really? Oy, cardio-phobia is reaching epidemic levels...

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