At MCI, we distinguish between three different volume levels. The minimum volume is set at 60 minutes per week. You shouldn't go below this amount because, in the long run, it can negatively affect your health.
The optimal volume depends on your training level and ranges from 60 to 240 minutes per week.
Anything above that has to be seen as too much volume and could have negative long-term effects on your health.
Here's a quick overview again:
Too little volume:
If you don't move enough, your metabolism slows down, making it harder to burn fat. Your risk for heart disease, osteoarthritis, and certain types of cancer also goes up. Try to slowly increase your endurance volume up to the optimal range.
Optimal volume:
In this range you've got the best balance of improved endurance, metabolism, and health benefits. Your strength training won't suffer from endurance workouts, so you can hit both goals without a problem.
Too much volume:
If your volume is too high, you risk getting into overtraining. Not recovering enough means your body can't adapt properly, which can slow down your progress and raise your risk of injury and getting sick.
Ideally, cut your volume down to what's optimal.
