5 Signs You're Doing Too Much Cardio

For many people, “exercise” means walking, jogging, cycling, or other cardio-focused activities that get their heart rate moving and calories burning. While cardio certainly has its health benefits, there comes a point when you might be doing too much.

When it comes to shedding fat, a lot of people simply ramp up their cardiovascular exercise. However, the positive fat-burning effects of cardio exercise can be short-lived. Once you stop exercising, your body’s metabolism quickly returns to its normal state. If cardio is your go-to exercise, you're forced to do more and more in order to see ongoing weight-loss results.

Using cardio exercise as your primary form of exercise can help you lose weight but it might not build lean muscle.

Many forms of cardiovascular exercise can lead to both minor and major overuse injuries. For example, your body can take a pounding through the ankles, knees, hips, and lower back when you run, while cycling can promote poor posture in your shoulders and back. Even swimming, a form of cardio that is relatively joint-friendly, can cause shoulder issues over time if you’re doing too much.

Listen to your body. How do your joints feel on a day-to-day basis? If you are dealing with chronically achy or creaky joints, then your body might need a change of pace.

If you’re experiencing any of these five symptoms of cardio overload, it’s likely time to consider switching up your exercise routine. Strength training is the perfect complement to cardiovascular exercise.

First, strength training helps your body maintain muscle mass. Increased muscle can boost your resting metabolic rate1. Second, adding strength training to your exercise routine can provide the variety needed to avoid overuse injuries commonly associated with cardio-only training routines. Building strength can also support your joints, making them even less likely to suffer from chronic soreness or future injury.

Finally, the slower pace of strength training can be much less of a stressor to your body than constant cardio training. Replacing even two days of cardio training per week with a resistance workout can reduce the physical stress your body has to deal with and can therefore restore your energy levels.