How to Not Over Do It with Cardio

Over doing Cardiovascular exercise may be the fastest way to stress you out while keeping the belly fat on. You heard me, ON. While some cardiovascular activity is good for the heart, over training with 'cardio' creates hormonal havoc - and that does nothing for fat loss. For many years doctors, trainers, teachers, and the main stream media have drummed into us that long cardiovascular training is the best thing to do for health, optimal energy and fat loss. They neglected to inform us however that there may also be some negatives involved, negatives that we need to know about.


Before we continue, please note that Cardiovascular exercise for the heart is important, in fact using 'cardio' specifically for the heart should be your main goal. Using cardiovascular exercise for fat loss however, is very inefficient, it is a bit like mowing a football field with scissors, you may see some progress but by the time you've finished you have to start all over again. Lets have a look at how not to over do it. 


Point 1. Choice of Movement.


Unfortunately we have 'learned' that running is the 'best' activity to stimulate

our heart. Now if your body is bio-mechanically sound, that's OK - run (By the way -that is less than 10% of the population) the other 90% have poor skeletal structure which means with every pounding step the body is being stressed (ankles, knees, hips, backs, shoulders, necks) and this detracts from the benefits we thought we were giving the heart.


A lot of machines or exercises we choose for cardiovascular exercise stress the joints of the the body which zaps our energy as the body then has to to heal and recover. Choose movements that do not stress your joints and work with someone to align and balance the skeletal system, that alone will provide you with more energy. 


Point 2. Tough day at the Office


We all have rough days, if you are stressed, worn out, had a hard day and feel exhausted, keep your Cardio to a maximum of twenty minutes with a LOW heart rate. Yeah! SLOW & GO. This will stimulate the heart without stressing the body and creating small internal injuries. Just do enough to stimulate the heart without beating yourself up. Keeping your heart rate low to begin with or when you are stressed builds a good base level of fitness, releases good endorphins, lifts spirits and means recovery and stress is handled much easier later on. 


Point 3. We are not all Long Distance Athletes


Unless your a long distance athlete, using body fat as a fuel source is not the goal. Most of us are not long distance athletes so why do we all train like them? We do not need to do Cardio every day. Every other day is enough. On the days you are in good spirits with good energy, that is the day you can push yourself harder, do a little bit more and stoke the fire (Your Heart) Keep in mind however the goal is SHORT and SHARP - so if the speed goes up the duration does not have to also!


If your feeling great, increase your time to 30 Minutes in duration. You may wish to try interval training as this stimulates fibers in the body that generate a lot of energy, and then allows for recovery - this is what you want - these are the fibers you want to stimulate. 


Point 4. Short and Sharp 


Shorter Cardio sessions 2-4X per week means your more likely to fit them into your schedule and they will free you up for other activities that also benefit the heart - deep breathing exercises, specific alignment stretching, getting stronger lifting weights, spending time with loved ones. It is important to note that skeletal muscles help push blood around the body, so with good alignment, muscular balance and correct breathing techniques you are helping your heart. You do not have to be vigorously exercising non stop for cardiovascular and heart benefits. YEAH!


Point 5. Heart Health


Your heart is the center of your being. Research indicates that sadness, depression, being lonely or a lack of self love can be a huge indicator of heart disease. if your heart has been hurt emotionally or seems 'lacking a beat' so to speak, don't go and beat it up on the treadmill. Chill out, talk, laugh and relax,there are more than one way to get a good cardiovascular workout.


Cardio Workouts can be fantastic when performed on the right days at the correct intensities, listen to your heart, listen to the ques coming from your body and smile cause now you know; you do not have to over do cardio exercise every again!


*Source:


EvolvingCircleLifeCoaching
 Hayden RhodesHayden RhodesCelebrity Personal Trainer and Life Coach.