Cardio: how much is too much?
Replies
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Personally, my resting heart rate appears to be linked to overtraining - train too much and my resting heart rate goes up. That's when I know it's too much cardio and time to back off a bit.
Really? my resting heart rate is always high for some reason 90-100 bpm however when I asked my Doctor about this he said it was normal and not to worry about it. Seems high to me tho but what do I know.0 -
leanitup123 wrote: »How much cardio do you do each day and what kind? Do you do some sort of cardio everyday? How much is too much?
For me, it varies from maybe a 20 min walk to 24 hours on the bicycle.
I don't care what any studies have to say. My thing is ultra-distance cycling so I will continue to cycle long, long, long distances until I simply cannot any more. 0 -
jpoehls9025 wrote: »
I think I read somewhere that super elite endurance athlete's can have enlargement of the heart tissue (AHS) athletic heart syndrome.
at the bottom of this wiki link has medical journals about it.
https://en.wikipedia.org/wiki/Athletic_heart_syndrome
So essentially cardiovascular fitness is demonstrated by the effects of increased cardiovascular fitness?
fwiw I developed a larger than normal heart as a teenager, it has no real impact.
An RHR of less than 60 isn't unusual in trained individuals.0 -
MeanderingMammal wrote: »jpoehls9025 wrote: »
I think I read somewhere that super elite endurance athlete's can have enlargement of the heart tissue (AHS) athletic heart syndrome.
at the bottom of this wiki link has medical journals about it.
https://en.wikipedia.org/wiki/Athletic_heart_syndrome
So essentially cardiovascular fitness is demonstrated by the effects of increased cardiovascular fitness?
fwiw I developed a larger than normal heart as a teenager, it has no real impact.
An RHR of less than 60 isn't unusual in trained individuals.
From what I read of the study there is no supporting evidence that AHS has any adverse effect on the cardiovascular function so no real threat (found yet), large hearts more to love I suppose lol0 -
jpoehls9025 wrote: »
I think I read somewhere that super elite endurance athlete's can have enlargement of the heart tissue (AHS) athletic heart syndrome.
at the bottom of this wiki link has medical journals about it.
https://en.wikipedia.org/wiki/Athletic_heart_syndrome
But this condition is generally benign and not a health risk...and is actually a good thing for many people...as the heart gets stronger, things like high blood pressure, etc can be better controlled and resting HR comes down.
The heart is a muscle, so if you work it, it's going to grow...when you stop, it will atrophy just like your skeletal muscles.
The only issues I've ever really read about are for people who are doing ultras regularly and scaring of the heart.0 -
jpoehls9025 wrote: »MeanderingMammal wrote: »jpoehls9025 wrote: »
I think I read somewhere that super elite endurance athlete's can have enlargement of the heart tissue (AHS) athletic heart syndrome.
at the bottom of this wiki link has medical journals about it.
https://en.wikipedia.org/wiki/Athletic_heart_syndrome
So essentially cardiovascular fitness is demonstrated by the effects of increased cardiovascular fitness?
fwiw I developed a larger than normal heart as a teenager, it has no real impact.
An RHR of less than 60 isn't unusual in trained individuals.
From what I read of the study there is no supporting evidence that AHS has any adverse effect on the cardiovascular function so no real threat (found yet), large hearts more to love I suppose lol
Exactly. So the point that was challenged upthread is nonsense.
There is one study that suggests that high volume endurance athletes may have some increased risk of CV contraindications. It's essentially the basis of the HuffPo and various knuckledragger articles titled the "worst possible exercise you can do" or some variant thereof.
When you read the study it makes no assessment of the cause of the contraindications, and the risk factors were very low anyway.
So lets not fear CV work. The big impact is being able to eat enough to compensate for the expenditure.0 -
I agree with @cwolfman13 and @meanderingmammal in that there doesn't appear to be evidence suggesting AHS has an adverse effect on CV function.
My physician has also commented on my low RHR and that he is not worried about it given my activity level...so I'm not worried either.0 -
Yup I would say its safe to say to not fear any reasonable amounts of training as long as you get good rest and eat enough. Ive been doing double workouts a day morning and afternoon for along time now and I havent had any issues. Just slept and ate / supplemented with vitemans and fish oil!
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I also have a naturally high resting heart rate. Usually around 81 at best (and I mean truly "resting" not when sitting perfectly still type of "resting"). If I'm sitting totally relaxed and zoned out watching TV or reading, my heart rate stays around 98 to 100 BPM.
I'd hoped that while my heart rate is always high, that going from no exercise to hours of strength and cardio 5 days per week would help. After 4 months, my heart rate DID hit a "low" of 79 to 81 for a few days. But has crept back up to 85 and now 88. So daily moderate to intense cardio exercise has not decreased my resting heart rate even a tiny bit.
*I wear an Alta HR day and night and only take it off to shower and to charge it which is a total of a few hours per week that it's off*0 -
WendyLeigh1119 wrote: »I also have a naturally high resting heart rate. Usually around 81 at best (and I mean truly "resting" not when sitting perfectly still type of "resting"). If I'm sitting totally relaxed and zoned out watching TV or reading, my heart rate stays around 98 to 100 BPM.
I'd hoped that while my heart rate is always high, that going from no exercise to hours of strength and cardio 5 days per week would help. After 4 months, my heart rate DID hit a "low" of 79 to 81 for a few days. But has crept back up to 85 and now 88. So daily moderate to intense cardio exercise has not decreased my resting heart rate even a tiny bit.
*I wear an Alta HR day and night and only take it off to shower and to charge it which is a total of a few hours per week that it's off*
yay I'm not alone lol.
Yeah Ill tell you what sometimes I feel like it benefits me in my Cardio routines tho somehow "bro science" Quicker oxygen deliver? maybe but when it comes to endurance (running for ever) I find it easier then most even when I'm coming back from a couple weeks off my legs fatigue before I get winded or feel like death.
Done tons of training in my life time sometimes longer then 8 hours at a time like when I did a Spur Ride (Calvary thing).
who knows, high resting heart rate for life club I suppose.1 -
jpoehls9025 wrote: »WendyLeigh1119 wrote: »I also have a naturally high resting heart rate. Usually around 81 at best (and I mean truly "resting" not when sitting perfectly still type of "resting"). If I'm sitting totally relaxed and zoned out watching TV or reading, my heart rate stays around 98 to 100 BPM.
I'd hoped that while my heart rate is always high, that going from no exercise to hours of strength and cardio 5 days per week would help. After 4 months, my heart rate DID hit a "low" of 79 to 81 for a few days. But has crept back up to 85 and now 88. So daily moderate to intense cardio exercise has not decreased my resting heart rate even a tiny bit.
*I wear an Alta HR day and night and only take it off to shower and to charge it which is a total of a few hours per week that it's off*
yay I'm not alone lol.
Yeah Ill tell you what sometimes I feel like it benefits me in my Cardio routines tho somehow "bro science" Quicker oxygen deliver? maybe but when it comes to endurance (running for ever) I find it easier then most even when I'm coming back from a couple weeks off my legs fatigue before I get winded or feel like death.
Done tons of training in my life time sometimes longer then 8 hours at a time like when I did a Spur Ride (Calvary thing).
who knows, high resting heart rate for life club I suppose.
Right, exactly. I've definitely noticed improvement in my endurance during cardio activities....I've had no change in resting heart rate. And then I have to read about how people are super excited to have reduced their RHR by 8 beats per minute in the first 2 months of exercise. Ugh. And my Doc insists there is nothing wrong with my heart.0 -
WendyLeigh1119 wrote: »jpoehls9025 wrote: »WendyLeigh1119 wrote: »I also have a naturally high resting heart rate. Usually around 81 at best (and I mean truly "resting" not when sitting perfectly still type of "resting"). If I'm sitting totally relaxed and zoned out watching TV or reading, my heart rate stays around 98 to 100 BPM.
I'd hoped that while my heart rate is always high, that going from no exercise to hours of strength and cardio 5 days per week would help. After 4 months, my heart rate DID hit a "low" of 79 to 81 for a few days. But has crept back up to 85 and now 88. So daily moderate to intense cardio exercise has not decreased my resting heart rate even a tiny bit.
*I wear an Alta HR day and night and only take it off to shower and to charge it which is a total of a few hours per week that it's off*
yay I'm not alone lol.
Yeah Ill tell you what sometimes I feel like it benefits me in my Cardio routines tho somehow "bro science" Quicker oxygen deliver? maybe but when it comes to endurance (running for ever) I find it easier then most even when I'm coming back from a couple weeks off my legs fatigue before I get winded or feel like death.
Done tons of training in my life time sometimes longer then 8 hours at a time like when I did a Spur Ride (Calvary thing).
who knows, high resting heart rate for life club I suppose.
Right, exactly. I've definitely noticed improvement in my endurance during cardio activities....I've had no change in resting heart rate. And then I have to read about how people are super excited to have reduced their RHR by 8 beats per minute in the first 2 months of exercise. Ugh. And my Doc insists there is nothing wrong with my heart.
yeah same here them darn Doc's haha. Well at least we are in it together now got to start a new group for us high RHR people, Heart rate anonymous lol1 -
Moreover, do you do cardio to compensate for overeating?0
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I do none. It's fine but 3x per week would be helpful because I'm lightly active and losing weight while relatively lean is like pure *kitten* hell0
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leanitup123 wrote: »Moreover, do you do cardio to compensate for overeating?
Sometimes, yes0 -
leanitup123 wrote: »Moreover, do you do cardio to compensate for overeating?
No. That would make me hate it even more. It already feels like punishment.1 -
In my case, I have noticed that my RHR has come down over the last 6 months by around 8-9 bpm. Almost 100% cardio (running/walking). Averaging about 30 mins/day.0
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My question is how much is ENOUGH if you want to put a little dent in your deficit? Like...doing it once per week isn't going to make a difference for me. Maybe not even twice. I really don't think I could make it 3 x.
Sorry I should just make another thread and not derail0 -
leanitup123 wrote: »Moreover, do you do cardio to compensate for overeating?
No, I rarely overeat. If I do, it's nothing a few hours of strength and yoga can't fix.0 -
leanitup123 wrote: »Moreover, do you do cardio to compensate for overeating?
Compensating after the fact is rare, but I use cardio as part of my plan to eat more and I'm loving it. Sometimes when I have a high calorie day planned, like a family gathering or something, I move my plan around if possible to have my long run happen on that day. If it's short notice, I may or may not take an extra incline walk, depends on my mood and my personal perceived "too much cardio shouldn't do more" red line. It all happens organically as part of my plan with zero feeling of guilt or punishment. If I ever catch myself punishing myself for overeating I will take every measure to never feel that way again, but I doubt this will happen any time soon. I'm pretty laid back with my approach to food and calories and know that one day of overeating is a drop in the bucket. Not having ever had an eating disorder and not being particularly susceptible to it helps.My question is how much is ENOUGH if you want to put a little dent in your deficit? Like...doing it once per week isn't going to make a difference for me. Maybe not even twice. I really don't think I could make it 3 x.
Sorry I should just make another thread and not derail
It depends for me. Once a week would not be enough for me either. I try to do some kind of activity on most days of the week, usually 6 days. I take at least one day of deliberate rest because I don't want my chances of re-injury to be high. With that said, half of my activity deficit comes from low intensity activities that I build into my day, like being the designated trash person, grocery shopping volunteer on foot, randomly walking around the house while waiting for the kettle to boil or microwave to beep...etc.0
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