I know what you’re thinking:
Isn’t doing cardio every “day” dangerous?
Well, it’s not. And it also is. So let’s dive in!
Table of Contents
1. Good cardio can help you lose weight, but bad cardio can lead to weight gain
Cardiovascular exercises have been widely accepted as one of the most effective ways to lose weight. That’s because aerobic training increases your heart rate, which in turn helps you burn more calories.
If you do smart cardio every day, you can burn up to 1500-2000 calories per week. That means you can easily lose two pounds per month – just from cardio, without changing your diet.
However, cardio can also lead to weight gain if you’re overtraining and not allowing enough time for recovery.
Dr. Kevin Hall analyzed a study showcasing that “The biggest loser” TV show participants couldn’t maintain their weight loss results. Dr. Hall emphasizes that excess cardio triggers your body’s compensatory mechanism to preserve energy.
I’ll add a link to his findings in the description below.
Anyway, the point is intense, excess cardio slows down your metabolism in the long run. Which means you’re gaining your weight back faster than you shed it.
To avoid this pitfall, balance your cardio routine. Yes, you “can” do aerobic training daily, but you should balance low-impact and high-impact activities.
For example, you can go dancing one day, running the next, and enjoy a quick hike the day after.
Remember to listen to your body!
2. Good cardio can help sculpt your muscles, but bad cardio can shrink your muscle mass
Cardio workouts, when done in moderation, can sculpt your muscles.
Aerobic training increases blood flow to your muscles, meaning more oxygen and nutrients can be delivered to your muscles to aid growth and strength.
Besides, cardio exercise has been found to aid in muscle recovery due to increased blood flow which can reduce soreness and inflammation.
And that’s not all.
An “Exercise and Sport Sciences Reviews” study shows that cardio exercise affects different mechanisms that promote muscle hypertrophy.
That’s the fancy name for muscle growth.
These mechanisms include:
- Better response to insulin
- Increased amino acid delivery
- Improved blood flow and skeletal muscle perfusion
- Better mitochondrial energetics, proliferation, and dynamics
- Decreased protein and DNA damage
- Decreased chronic inflammation
- And more
All this will help build and strengthen your muscles in the long term.
Conversely, excessive cardio can “shrink” your muscle mass while you shed fat.
A meta-analysis in the Journal of Strength and Conditioning Research, proves that excessive cardio without proper strength training decreases muscle growth by 31% and strength gains by 18%.
3. Good cardio can help you feel energetic and happy, but bad cardio can wear you out
Cardio workouts accelerate your heart rate, burn calories, and boost your mood. During a cardio workout, your body releases endorphins, which are feel-good hormones that improve your overall sense of well-being.
When you complete your workout successfully, you’ll also get a dopamine rush – the reward hormone.
And let’s not forget:
Regular cardio increases your energy levels by improving cardiovascular health and strengthening your muscles.
Here’s the thing.
Just like anything else in life, too much of a good thing becomes a bad thing.
Overdoing cardio workouts can lead to fatigue, muscle soreness, and even burnout in the long run.
That’s why it’s important to balance your workouts and give yourself enough time to rest and recover. Listen to your body’s signals and adjust your exercise routine accordingly. Doing so can boost your energy and happiness while avoiding the negative effects of over-exercising.
4. Good cardio can strengthen your bones, but bad cardio can lead to injury
Smart cardio, such as running for an hour every other day, dancing, or walking, can strengthen your bones.
The reason is that cardio puts stress on your bones, which prompts them to rebuild and become stronger over time.
According to the American Academy of Orthopedic Surgeons, your peak bone density is between 25 and 30 years old. After the age of 40, we begin to slowly lose muscle mass.
Which is why it’s crucial to preserve that muscle mass to shrink our risk of osteoporosis and fractures.
Proper nutrition and regular exercise are good prevention measures.
Here’s the problem:
Excessive cardio can lead to injury and bone density loss. That’s because excessive or prolonged high-impact cardio wears out your bones, resulting in microfractures. If not given enough time to heal, these microfractures can eventually lead to more significant injuries and bone density loss.
Therefore, moderation and proper recovery are key to reaping the benefits of cardio without compromising bone health.
Trust me – go for a 30-minute walk in the morning and another before dinner. Dance in your living room. Try rebounding or even swimming. These forms of cardio are gentle on the joints, but they’ll also help protect against that bone density loss.
5. Good cardio can boost your cardiovascular fitness, but bad cardio can damage your heart
If you watched the iconic series Sex and the City, you probably watched the 2021 sequel called Just like that.
In this sequel, the beloved Mr. Big dies of a heart attack after pushing too hard on his Peloton bike – despite his doctor’s recommendations.
Here’s what we can learn from that:
Cardiovascular exercise is indeed highly recommended for a reason – it can dramatically boost your cardiovascular fitness. Regular cardio activities such as running, cycling, and swimming can have remarkable effects on heart health.
However, when taken to the extreme, overtraining can cause serious damage to your heart.
The consequences of this kind of overexertion can lead to conditions such as heart palpitations, arrhythmias, or even heart attacks.
Therefore, it’s essential to monitor your exertion levels during cardio workouts and avoid pushing yourself to dangerous extremes.
Achieving cardiovascular fitness isn’t a sprint; it’s a marathon, and slow and steady wins the race.
So, after reading this article, which I hope you enjoyed, I’m curious what you think. Do you do cardio every day? What are your favorite exercises, and what do you hate?
Mary advocates for one powerful idea: fitness is about challenging yourself, but it’s not a race against the clock. She wants people to understand that the best fitness equipment doesn’t have to be expensive or very popular. The best workouts and machines should always fit your style and needs, not the other way around. So, Mary’s dedication and hard work are the engines that keep this website going.
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