Cardiovascular exercise is a crucial part of fitness, enhancing heart health, endurance and overall well-being. However, just like resistance training, your cardio routine must be optimised and periodically adjusted to ensure continual progress.
If you experience any of the following signs, it might be time to rethink your approach to cardio.
1. You’re No Longer Seeing Progress
One of the clearest indicators that your cardio routine is due for a change is stagnation in progress. If your fitness goals include fat loss, improved endurance or better cardiovascular efficiency and you’re not seeing results, your body has likely adapted to your current workout routine.
The principle of progressive overload applies to cardio as well—without increasing intensity, duration or variety, your body will reach a plateau (Holloszy & Coyle, 1984).
2. Your Resting Heart Rate Has Stopped Improving
A lower resting heart rate (RHR) is associated with improved cardiovascular efficiency. Studies show that endurance training can lower RHR over time, but if your heart rate has remained the same for months, it might indicate a need for higher intensity or varied training stimuli (Seals & Chase, 1989). Implementing high-intensity interval training (HIIT) or switching to different cardio modalities can stimulate further adaptations.
3. You Constantly Feel Fatigued
Excessive cardio can lead to overtraining syndrome, resulting in chronic fatigue, disrupted sleep and increased stress hormone levels such as cortisol (Kreher & Schwartz, 2012). If your recovery is compromised and you feel exhausted rather than energised after workouts, it may be time to reduce volume, incorporate more rest days or shift to lower-impact options such as swimming or cycling.
4. Your Performance is Declining
Cardio should enhance endurance and efficiency, but if you find that your running speed, cycling power or rowing times are worsening despite consistent training, you might be overreaching or engaging in ineffective workouts. Research suggests that excessive steady-state cardio can lead to muscle catabolism and reduced performance (Helms et al., 2014). Periodising your cardio with interval sessions and resistance training can counteract this decline.
5. You’re Experiencing Increased Joint Pain
Running and other high-impact forms of cardio can lead to cumulative joint stress, particularly if you are performing repetitive movements without variation. Studies indicate that excessive repetitive impact can increase the risk of conditions such as runner’s knee and stress fractures (Hreljac, 2004). Introducing cross-training with lower-impact activities like cycling or rowing can reduce joint stress while maintaining cardiovascular benefits.
6. You’re Struggling to Maintain Muscle Mass
Excessive endurance cardio, especially when combined with a caloric deficit, can lead to muscle loss due to increased catabolic processes (Stevenson et al., 2019). If your physique goals include maintaining or building muscle while improving cardiovascular fitness, balancing steady-state cardio with strength training and incorporating HIIT can be more effective.
7. You No Longer Enjoy Your Workouts
Enjoyment is a key component of adherence to any fitness programme. If your cardio routine has become monotonous and uninspiring, it’s likely time for a change. Studies on exercise adherence highlight that variety and enjoyment significantly influence long-term consistency (Silva et al., 2011). Trying different activities such as hiking, rowing, swimming or boxing can reignite motivation.
8. Your Weight Loss Has Plateaued
If weight loss is your goal and you’re no longer seeing changes despite maintaining a calorie deficit, your cardio may need a shake-up. Studies suggest that the body adapts to energy expenditure, leading to metabolic compensation where calorie burn efficiency decreases over time (Rosenbaum & Leibel, 2010). Incorporating resistance training and varying cardio intensities can help overcome plateaus.
9. You’re Experiencing Increased Hunger or Cravings
While moderate cardio supports weight management, excessive endurance exercise can disrupt appetite regulation by increasing levels of ghrelin, the hunger hormone (King et al., 2017). If you find yourself experiencing uncontrollable cravings or overeating post-workout, adjusting your cardio intensity and incorporating strength training may help balance energy demands.
10. Your Sleep Quality is Declining
Poor sleep is often linked to excessive or poorly timed cardio sessions. High-intensity evening workouts can increase cortisol levels, disrupting melatonin production and reducing sleep efficiency (Chennaoui et al., 2015). If you notice declining sleep quality, consider modifying your workout schedule or incorporating lower-intensity sessions in the evening.
Key Takeaways
| Sign | What It Indicates | Solution |
|---|---|---|
| Stalled progress | Body adaptation | Increase intensity or variation |
| Unchanging resting heart rate | Lack of further cardiovascular adaptation | Add HIIT or new cardio forms |
| Chronic fatigue | Overtraining | Reduce volume, incorporate rest |
| Declining performance | Overreaching or inefficient training | Periodise workouts, add resistance training |
| Joint pain | Excessive impact stress | Include low-impact alternatives |
| Muscle loss | Excessive cardio and caloric deficit | Balance with strength training |
| Lack of enjoyment | Monotony in routine | Experiment with new activities |
| Weight loss plateau | Metabolic adaptation | Vary intensity and incorporate resistance training |
| Increased hunger/cravings | Hormonal imbalances | Adjust cardio type and balance macronutrients |
| Poor sleep | Late or excessive cardio | Modify timing and reduce intensity |
Bibliography
Chennaoui, M., Arnal, P.J., Sauvet, F. and Leger, D., 2015. Sleep and exercise: a reciprocal issue? Sleep Medicine Reviews, 20, pp.59-72.
Helms, E.R., Aragon, A.A. and Fitschen, P.J., 2014. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. Journal of the International Society of Sports Nutrition, 11(1), p.20.
Holloszy, J.O. and Coyle, E.F., 1984. Adaptations of skeletal muscle to endurance exercise and their metabolic consequences. Journal of Applied Physiology, 56(4), pp.831-838.
Hreljac, A., 2004. Impact and overuse injuries in runners. Medicine and Science in Sports and Exercise, 36(5), pp.845-849.
King, J.A., Wasse, L.K., Stensel, D.J., Nimmo, M.A. and Jones, J., 2017. Exercise and appetite regulation: implications for weight control. Sports Medicine, 47(1), pp.63-74.
Kreher, J.B. and Schwartz, J.B., 2012. Overtraining syndrome: a practical guide. Sports Health, 4(2), pp.128-138.
Rosenbaum, M. and Leibel, R.L., 2010. Adaptive thermogenesis in humans. International Journal of Obesity, 34(1), pp.S47-S55.
Seals, D.R. and Chase, P.B., 1989. Influence of physical training on heart rate variability and baroreflex function. American Journal of Physiology, 257(6), pp.H1438-H1446.
Silva, M.N., Marques, M.M., Teixeira, P.J. and Carraca, E.V., 2011. Physical activity and exercise adherence in fitness programmes. International Journal of Behavioral Nutrition and Physical Activity, 8(1), p.83.
Stevenson, J.L., Song, H. and Cooper, J.A., 2019. Age and sex differences pertaining to modes of aerobic exercise and their association with total daily energy expenditure. European Journal of Applied Physiology, 119(6), pp.1339-1348.
Was this article helpful?
Source link: https://www.boxrox.com/10-signs-you-need-to-change-your-cardio-routine/ by Robbie Wild Hudson at www.boxrox.com