有氧运动对于一般健康和健身至关重要。作为American Heart Associationnotes, aerobic exercise keeps your heart, lungs and circulatory system healthy, which helps reduce your risk of developing a chronic disease like diabetes, heart disease and stroke. Everyone should aim to log至少150分钟(2.5 hours) of cardio every week.
IS TOO MUCH CARDIO POSSIBLE?
You can get too much of a good thing — cardio included. While most of us don’t get enough physical activity (only22.9% of U.S. adults实际上符合2010 - 15年度的体育活动指南），有些人属于另一端 - 即，经常参加耐力事件的人是运动的和/或那些经常参加耐力事件的人（例如，马拉松，铁人三项赛，踪迹，步道比赛）。
“We tend to have this mindset where, if a little is good, more is better,” saysShawn Arent，博士，认证的力量和条件专家，运动机能学副教授和主任Center for Health and Human Performanceat Rutgers. “And I’ve seen this over the years, especially working with athletes at the college and professional level, where the natural response when you start to see a performance drop-off is to train harder, when in fact it might be you’ve been working too hard for too long.”
SIGNS IT’S TOO MUCH
So, how do you know when you’re doing too much cardio? The answer will be different for every person, but in general, it’s when your body starts to break down. That is, your body can’t fully recover from your cardio routine anymore, Arent says.
There are a few ways you can tell if you need to cut down on cardio. Hopefully, you’re alreadytracking your workouts(type, duration, intensity, etc.), but if you’re not, start now. Tracking makes it easier to notice if you’re no longer making progress, when an “easy” pace suddenly feels challenging or if you need more rest between workouts than usual.
另外，如果您经常生病，疼痛或受伤或注意到changes in sleep(e.g., you have a hard time getting to sleep and/or waking up), your body could be telling you you’re doing too much cardio, Arent says.
Granted, there will be days when workouts feel harder than usual, or you feel extra sore from bumping up your mileage or intensity, so don’t worry too much about the occasional “off” day. Instead, pay attention to trends. That is, do your “easy” days consistently feel harder than usual? Do you always feel sore and sluggish after a workout?
If you suspect you’re overdoing it, you can also track yourresting heart ratefor added insight. If you notice your resting heart (taken first thing in the morning before you get out of bed or drink coffee) continues to creep up over the course of four or five days, you may need to back off mileage or intensity or take an extra recovery day, Arent says.
Exactly how much cardio is too much also depends on your training goal. For example, if you’re trying to gain muscle, doing a ton of aerobic exercise cuts into your ability to add mass, because your body will be too busy recovering from the cardio to dedicate resources for building muscle. “But it doesn’t mean you have to avoid cardio like the plague,” Arent says, “it just means that you may do a little bit less of it.”
最后，请记住，其他生活压力源（工作，家庭，人际关系）可能会影响您从运动中恢复的能力。因此，如果您的一周异常压力，那么在那一刻，“平均”有氧运动可能对您来说太多了。“不要停止训练，”阿伦特说。“ [锻炼]可以帮助您应对压力。”但是，您可能需要降低里程和/或强度。
