EFFICIENT CARDIO AND YOU !

· Too much steady state cardiovascular endurance exercise increases free radical production in the body, can breakdown joints, decrease immune function, cause muscle wasting, and can cause a pro-inflammatory response in the body that can potentially lead to chronic diseases.
· The first thing we need to understand is our bodies are designed to work for short periods followed by recovery, or with a natural stop and go movement rather than the constant repetition you get with cardio exercise.
· Over-training effects both the sympathetic and parasympathetic nervous systems in the following negative ways:
. Higher resting heart rate-Weak appetite-High blood pressure-Weight loss-Trouble sleeping-Increased metabolic rate-Irritability-Early onset of fatigue
· Here is a list of how over-training can effect the metabolic system. These symptoms are the ones that are most commonly discussed, and are ones we can't ignore:-Micro tears in the muscle-Chronically depleted glycogen levels-Slow, weak muscle contractions-Depleted creatine phosphate stores-Excessive accumulation of lactic acid-Extreme DOMS (delayed onset muscle soreness)Tendon and connective tissue damage
· Overtraining with high intensity workouts can lead to increased resting catecholamines. Catecholamines are stress hormones.
· The training philosophy of "no pain, no gain" should be discouraged to diminish the likelihood of overtraining and injury.
· Endurance trained individuals who work out for hours at a time have been shown to have an overactive pituitary gland
· Too much of cardiovascular endurance exercises can develop a rare but life-threatening condition called ventricular arrhythmia (VA) in which the heart beats at an abnormal rate and rhythm.
· Too much of cardiovascular training can induce adverse effects on menstrual cycle of women, thus affecting their cycles by causing amenorrhea and onset of premature osteoporosis in athletic women.
. If you’re a beginner trying to shred a few pounds ,a cardio protocol which includes 30 mins of regular endurance training 5 days a week is safely recommended , to burn all the excess fat efficiently.
· If you’re a beginner, just gyming for general fitness, then a endurance protocol of 30 mins ,3-4 days a week is considered optimum.
· If you are of intermediate level of fitness, a program which includes 20 mins of fitness program for 3-4 days a week is suggested.
· If you are passionate about building some quality muscles and possessing some well toned and defined muscles, a program which includes 20-30 mins of cardio on 3 days a week can prove to give enhanced results.
. Your training can be clubbed under overtraining and yield you more adverse effects than being fruitful ,if your endurance training exceeds 40-50 mins a day.if your intensity exceeds anaerobic threshold i,e if you feel intense pain in the working muscles, which is due to lactic acid accumulation.
· A correct and a well planned cardio workout can prove to give us manifold benefits which are listed below:

- Burn the storage fat efficiently and boost our metabolic rate.
- Give us a well-defined physique by mobilizing our subcutaneous fat.
- Improve on the efficiency of our cardiac muscle-heart
- Lower cholesterol and increase HDL in the blood.
- Increase the capillary extraction and thereby increase the blood flow to the muscles, which in turn helps us to build them by providing nutrition.
- Improve the exercise tolerance, lung capacity and oxygen consumption which aids in overall stamina.