Currently i am doing 20 to 30 min of cardio 3 mornings a week as well as 4 60 to 45 min in the evening post weight training 2 to 3 times a week i weight train. is the cardio inhibiting the muscle growth? also sometimes my heart rate is too high but i feel ok at the time how important is it to stay in your zone? thanks
how much cardio is too much
- Thread starter boxer
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needsmotivation
Cathlete
It doesn't sound like you are doing too much cardio. A routine of 20 to 45 minutes 5 to 6 times per week is actually what would be recommended by the American College of Sports Medicine. People often confuse the recommended cardio for basic health, which is much less than that required for high levels of physical fitness. However, you might want to consider alternating itensity levels.
As far as muscle growth....are you lifting 'heavy' weights? The last rep of each set should be really tough to complete if you're focusing on muscle growth. Also, make sure you are getting enough protein in your diet.
Heart rate: remember that the 220-age formula is only a guide, not a perfect calculation. Also, if you are monitoring heart rate from a cardio machine at a gym...they are only correct if they are properly maintained and calibrated...which is often not the case in your typical gym. The best method to monitor your heart rate is to use the Karvonen formula.
As far as muscle growth....are you lifting 'heavy' weights? The last rep of each set should be really tough to complete if you're focusing on muscle growth. Also, make sure you are getting enough protein in your diet.
Heart rate: remember that the 220-age formula is only a guide, not a perfect calculation. Also, if you are monitoring heart rate from a cardio machine at a gym...they are only correct if they are properly maintained and calibrated...which is often not the case in your typical gym. The best method to monitor your heart rate is to use the Karvonen formula.
How much cardio rates as excessive depends upon the individual's bodily reaction and need for exercise. You know you have over-stepped the mark when you get injured, start having nagging aches and pains that do not go away by the enxt day, you feel very fatigued all the time, you lose interest in doing your daily exercise regime, it starts to seem like a duty.
If you feel energetic, you love what you are doing and your body is in fine working state, then you set the pace.
Clare
If you feel energetic, you love what you are doing and your body is in fine working state, then you set the pace.
Clare
Timber99
Cathlete
The way that I read this is that you have 3 morning cardio sessions per week and 4 evening cardio sessions. That seems like a lot of cardio to me, but I think that the only way that you will know for sureis by experimenting with it a bit. You can change it up for two weeks and see how your body reacts. Personally, if your goal is to build muscle (am I right here?), I would think that you could cut out several of those cardio workouts and still achieve that goal.
kathryn
Cathlete
I agree with Timber. If your goal is to build muscle, you have to 1) lift heavy, 2) get adequate rest between weight workouts; and 3) minimize cardio (3, perhaps 4 days a week). If your goal is to lose weight and burn fat, then the amount of cardio you are doing might be appropriate for you.
I recently read a very interesting article that said women should not do cardio for more than 60 minutes per workout (it did not mention frequency). Any longer and your workout becomes anaerobic--basically your cells stop getting enough oxygen to burn fat.
The explanation was that unlike men, women have evolved physiogically to store enough fat for 9 months (I'm sure I don't have to explain this one to you), which was a result of droughts, famines, etc. etc. So, while men can do cardio for as long as they want & continue burning fat, women should limit themselves to >60 minutes.
The explanation was that unlike men, women have evolved physiogically to store enough fat for 9 months (I'm sure I don't have to explain this one to you), which was a result of droughts, famines, etc. etc. So, while men can do cardio for as long as they want & continue burning fat, women should limit themselves to >60 minutes.