Overdoing cardio a bad thing?

440gtx · 26-Apr-07, 11:23 PM

What are the negatives of overtraining and are there symptoms to watch for? Fitness charts show ranges to keep your heart rate based on age. The reason for not going below seem obvious. But apparently going above is not good, but don't know why. I also am skeptical about one size fits all charts like that. But I am not an expert and would really like to learn more about it.

Background: I am 40 and do 20min cardio 3x per week with a heart rate around 190bpm. That 190 number is my concern. My morning heart rate is 50-60bpm. Ever since learning of the recommended range, I’ve put off backing off to it as my heart can actually rise to that level before I even step on the machine just by being psyched as I've seen on stress tests so it just seems too wimpy for lack of a better word. I actually like hard cardio because I like knowing I have reserves on tap should I ever need them. But on the other hand I want the hard work to be paying dividends and not setting myself up for problems down the line. For what it is worth, I do think I train at roughly 85% of *my* maximum heart rate.

Mr VW · 26-Apr-07, 11:49 PM

20 mins at 190 sounds fine to me. It sounds a lot like HIIT, i'm assuming you're doing intervals, 'cause 20 mins at 190 straight would be insane. Kudos if that's what you're doing though.

trainerty · 27-Apr-07, 12:48 PM

It will depend on your goals with cardio and your physical ability to handle the cardio.

The most important point is your goals for use of cardio.

**LiftGirl** · 01-May-07, 06:04 PM

Provided you are normal and healthy, I don't think going over the "recommended heart rate" will cause any harm.

jallen · 03-May-07, 05:09 PM

190 bpm seems awfully high, especially for your age. If you did the old max heart rate equation (220-age), your max should be around 180. Of course it's not gonna be exactly but that number, but it's usually close for most people, of course it can go higher. How are you measuring your heart rate? That could be an issue. How vigorous are your cardio sessions? Something doesn't add up.

but as far as overtraining, some symptoms are a weakened immune system, irritability, fatigue, depression, decreases in your performance among a alot of other little stuff.

**Lady C** · 03-May-07, 05:48 PM

Formulas are just guidelines. After you stop, how long does it take for your heart to return to normal? This is a better indicator of heart health. If you feel fine at 190 or 200 then keep doing it. If you feel dizzy, like your heart is going to bust out of your chest, gasping for air. etc then slow down.

The body adapts EXTREMLY well and soon. If you want to make progress you must push the limits (and the limits will change). I would keep trying to increase the time, the intensity or both.

440gtx · 05-May-07, 01:37 AM

When first I learned about two years ago that my heart rate during cardio was higher than possible for my age, I swore I must be measuring it wrong since I do it by counting pulses to a clock, but no matter how I did it I kept getting the same high numbers. I went to two hospitals in the last two years and had stress tests on the treadmill and they confirmed I can go right off the charts and said things looked normal. Attached is the one of them where I hit 185 and they hit the stop button as they didn't want me to go past the theoretical for my age even though I wanted to keep on going to find my true max.

I believe my max is about 230 bpm but that is insanely, ridiculously difficult for me and I just don't go that high anymore and have let myself plateau on the time/difficulty of the machine instead of pushing further in the last year or so and now only hit around 190bpm where I it used to be super tough. The program is a sine wave, hill type pattern with tough and easy parts.

urmaniac13 · 10-May-07, 08:26 AM

Quote:

Originally Posted by Lady C

Formulas are just guidelines. After you stop, how long does it take for your heart to return to normal? This is a better indicator of heart health. If you feel fine at 190 or 200 then keep doing it. If you feel dizzy, like your heart is going to bust out of your chest, gasping for air. etc then slow down.

The body adapts EXTREMLY well and soon. If you want to make progress you must push the limits (and the limits will change). I would keep trying to increase the time, the intensity or both.

I agree with Lady C. I know a 45 year old guy at my spinning class, his monitor usually goes up near 200 at the peak, which according to the given chart way too much for his age. But he has been training for years, in excellent shape, he is perfectly fine when he is going on near 200 and recovers just as quickly as the next 20 year old guy. Our instructors know all this and let him go at it.

I think you are doing just fine, as long as you enjoy what you are doing and you feel great, keep at it!!