Signs if you need to stop doing the cardio

Cardio exercise, or more familiarly called aerobics, is a type of physical activity to strengthen the heart and lungs. When the heart and lung muscles are strong, the fresh blood pumped will be more and faster so that it can drain more oxygen into each muscle cell. This allows the body to burn more fat reserves.

That's why most aerobics are chosen to help you lose weight. Examples of cardio exercise are walking, jogging, and swimming. However, that does not mean you may exercise excessively just because you are tempted to lure weight down quickly. In fact, aerobic frequency actually turns into a method that is harmful to health.

The body can be stressed if you have cardio frequency

Basically all types of physical activity carried out in excess can be harmful to health. Including cardio, the initial goal is to maintain fitness while losing weight.

Because the body needs rest time to recover from physical stress after being forced to keep working hard. This is indicated by the release of the stress hormone cortisol immediately after completion of exercise.

If your exercise session is too long or too often, then the body will produce more hormone cortisol. Increasing the stress hormone cortisol after exercise will cause the body to enter the catabolic stage. Catabolic stage is a phase where many body tissues end up damaged due to the decomposition process.

Look, most cardio (especially running) exercises make the body do the same movements repeatedly in a certain duration. This increases the risk of muscle tissue and tendons (adhesives) in the limbs that begin to experience super small tears that ultimately affect the damage to muscle fibers. Imagine a thin cloth that begins to tear and break if you rub it constantly.

If the repetitive movements are carried out as long as your body tissue has not fully recovered, what happens is that the immune system will begin an excessive inflammation process which increases the risk of further and widespread tissue damage.

Cardio too often is not good for the heart

Cardio exercise is a good physical activity for heart fitness. But the fact is, too often aerobics will actually turn harm to heart health.

The principle is the same as above. The heart basically consists of muscles and fine fibers that continue to work without stopping to pump fresh blood throughout the body. When you continue to run or swim without knowing rest, it means that the heart will continue to work extra hard to pump faster.

Gradually, the heart muscle fibers will decompose and undergo microscopic tears as well as the leg muscles that are used to run excessively. These tears will ultimately weaken the heart's work.

Tearing the heart muscle because exercise is too intense also has a long-term impact. One of them is a decrease in body resistance in activities. That is, it is not impossible that you will actually be faster fatigue even if you do not move too hard. The worst possibility is spontaneous heart failure.

What are the signs if I have cardio too often?

If you experience the following things, it may be time to stop exercising for a moment and rest your body until you feel fit again.

    There is no weight loss. Cardio exercise should be effective for losing weight. But when it's over, the effect can no longer be felt or even weight gain increases because your body is immune.
    The body feels soft, does not become more muscular - The process of catabolism due to too much cardio does not only cause decomposition of fat tissue but also muscle tissue. Your body may look thinner, but that also means you lose muscle mass.
    Feeling tired all the time - Increasing the stress hormone cortisol can disrupt the balance of hormones that regulate energy balance.
    Feeling bored with exercise - Saturating exercise is the most common sign that you have over done it.

How do I fix my cardio routine?

1. Complement with other types of exercise

If you still want cardio, you should reduce the intensity temporarily and occasionally with the type of muscle exercise (strength training). For example weights, pull-ups, push-ups, or squats.

Strength training is useful for re-increasing the body's metabolism while helping to increase muscle mass that has been lost due to the catabolic phase.

Every now and then replacing this type of exercise also avoids parts of the body that have suffered minor injuries or damage due to cardio getting worse. Moreover, strength training such as lifting weights will specifically strengthen muscles and joints so that they are more resilient to damage.

In addition, muscle exercises tend to be done slowly. This means that the stress experienced by the body tends to be less than cardio exercise carried out with higher intensity.

2. Rest is important

However, forcing to keep exercising is also not good. If your exercise motivation begins to decline or even feels more easily exhausted after exercise, this is a sign that you have over exercise.

It's best to pause to give your body time to recover before starting to exercise again. Your body also needs to refill nutrients that have lost a lot when you exercise.