Alec Titan
There are many misconceptions about cardio and its impact on muscle growth and retention. Many people believe that cardio burns muscle gains, but this is not entirely accurate. While cardio can help burn calories and contribute to fat loss, it does not directly burn muscle tissue. The scientific research shows that long-duration, steady-state cardio training does not negatively affect muscle mass. However, excessive endurance training without proper weightlifting and nutrition can lead to muscle loss. To optimize muscle growth, it is crucial to incorporate weightlifting, ensure adequate calorie intake, and strategically time cardio sessions in relation to weightlifting workouts.
| Characteristics | Values |
|---|---|
| Does cardio burn muscle? | No, cardio does not burn muscle tissue. |
| How to do cardio right when bodybuilding? | Do cardio after lifting weights. |
| Keep cardio sessions under 2-3 20-30 minute sessions per week. | |
| Focus on low-impact cardio such as cycling, the elliptical or incline walking. | |
| Consume an adequate amount of calories and protein. | |
| Cardio can increase muscle size. | |
| Cardio optimises the pathways your body uses to repair the damage dealt by your weights work. | |
| Cardio has been found to improve insulin sensitivity. |
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What You'll Learn
Cardio and weight training can coexist in a workout routine
Cardio and weight training can absolutely coexist in a workout routine, and many people do combine the two. However, there are a few things to keep in mind to ensure you're getting the most out of your workouts and promoting muscle growth rather than hindering it.
Firstly, it's important to understand that cardio, when done in moderation, does not burn muscle tissue. Research has shown that aerobic exercise can actually increase muscle size and contribute to muscle growth, especially in middle-aged and older adults. However, excessive endurance training can lead to a loss of lean muscle mass, especially during periods of caloric restriction. Therefore, it's crucial to ensure you're consuming an adequate amount of calories and protein to support your workout routine.
Secondly, the timing and sequencing of your cardio and weight training sessions matter. Some sources suggest that doing cardio after lifting weights is optimal for muscle growth. This is because performing cardio later in the workout increases the overall heart rate compared to when cardio is performed first. However, doing cardio after lifting weights can also be more challenging, so it's important to listen to your body and adjust as needed. If you're combining the two in the same workout, it's recommended to keep endurance training under 30 minutes to reduce its impact on strength training.
Additionally, it's worth noting that the type of cardio you choose can make a difference. Low-impact cardio exercises such as cycling, using the elliptical machine, or incline walking can help save your energy and recovery ability for lifting weights.
Finally, the ideal breakdown of cardio and strength work in your routine will depend on your specific goals and fitness level. For example, if your main goal is to build muscle and strength, it's recommended to keep your cardio sessions to 2-3 20-30 minute sessions per week. On the other hand, if you're a beginner, starting with two workouts a week and gradually increasing is a more sustainable approach to building a consistent routine.
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Cardio does not burn muscle tissue
It is a common misconception that cardio burns muscle tissue. This is not true. In fact, cardio can be beneficial for muscle growth. Research conducted at the Department of Health Sciences at Mid Sweden University found that cardio can increase muscle size. The study involved ten men aged 25 to 30 who underwent a five-week training program. One leg performed a 45-minute cycle and 7 reps of knee extensions, while the other leg only performed the knee extensions. The results showed that the muscles in the leg that did the extra cardio work increased in volume by 14% and 17%, compared to 8% and 9% in the leg that only did strength work.
Additionally, cardio is an effective way to increase the number of capillaries, or small blood vessels, that network through your muscles. This allows your body to more efficiently transport oxygen, nutrients, and hormones to working or recovering muscles. Cardio has also been found to improve insulin sensitivity, which is important for how the body processes and uses carbohydrates.
However, it is important to note that excessive cardio can interfere with muscle growth. If your primary goal is to build muscle, it is recommended to focus on weight training and keep cardio sessions to a minimum. Cardio sessions of moderate to high intensity, typically longer than 30 minutes, should be performed separately from weight training sessions. A 2016 study found that participants who performed 20 minutes of cardio before lifting weights experienced a significant decrease in their workout performance. Instead, cardio should be done after lifting weights, or ideally, after a minimum of 6 hours after lifting weights.
In summary, cardio does not burn muscle tissue and can even promote muscle growth when done in moderation. However, excessive cardio can hinder muscle growth, so it is important to balance your cardio and weight training workouts appropriately.
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Excess cardio can hinder muscle growth
Excessive cardio can hinder muscle growth, but only under certain conditions. Firstly, it's important to note that cardio alone does not burn muscle tissue. However, when combined with other factors such as insufficient calorie or protein intake, excessive cardio can interfere with muscle growth. This is because the body's preferred energy source during cardio is glycogen (stored carbohydrates). When glycogen availability is low, the body can break down protein from muscle into amino acids for energy, potentially hindering muscle growth.
Additionally, the timing and intensity of cardio workouts can impact muscle growth. Performing cardio before strength training can decrease workout performance and hinder muscle growth. It is generally recommended to separate cardio and lifting workouts, with cardio performed after lifting weights or at least 6 hours before. This allows the body to prioritize muscle growth and recovery from the lifting session.
The type of cardio exercise also plays a role. High-intensity or prolonged endurance cardio can increase the risk of muscle loss, especially during periods of caloric restriction. Moderate-intensity cardio, on the other hand, can improve recovery and enhance blood flow to muscles without negatively affecting muscle growth.
Furthermore, individual factors such as body type and metabolic capabilities should be considered. Some people may be more susceptible to muscle loss with excessive cardio, while others can tolerate longer durations without negative consequences. It is crucial to monitor client outcomes and adjust their exercise programs accordingly.
In summary, excessive cardio can hinder muscle growth, but only under specific conditions such as insufficient nutrition, improper timing, high intensity, or individual factors. To optimize muscle growth, it is essential to integrate cardio and strength training appropriately, ensure proper nutrition, and consider the timing, intensity, and type of cardio exercises performed.
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Caloric surplus is important for muscle building
While cardio does not burn muscle, a caloric surplus is still important for muscle building. Bulking is a strategy frequently employed by bodybuilders to gain weight and muscle mass. It is important to understand the best way to achieve a caloric surplus to support muscle growth.
Firstly, it is important to note that a caloric surplus does not mean consuming just any high-calorie food. A clean bulk involves a sustained caloric surplus and the consumption of specific foods that lead to weight gain. This strategy focuses on nutrient-dense, whole foods that provide adequate vitamins, minerals, healthy fats, and quality protein. Examples include fruits, vegetables, starchy vegetables, grains, and seafood. On the other hand, a dirty bulk involves aggressive weight gain and can include highly processed, nutrient-poor foods, which can increase inflammation, insulin resistance, and blood fat levels.
The proportion of calories from protein should be around 30-35% to support optimal muscle growth. Additionally, experts recommend consuming 10-20% more calories during bulking than your body needs. However, it is important to ensure that your calorie surplus is not too high to avoid unnecessary fat gain. A more conservative energy surplus of 5-20% over maintenance, scaled to an individual's resistance training experience, may be more beneficial for muscle growth.
While a caloric surplus is important, other factors come into play as well. Your age, weight, and exercise routine can impact your caloric surplus and ability to build muscle. For example, advanced bodybuilders may need to be more cautious about their caloric intake and weight gain. Additionally, the type of cardio and resistance training performed can also affect muscle growth. Moderate-intensity cardio performed separately from resistance training can support muscle hypertrophy.
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Cardio can be useful for bodybuilders
Cardio is useful for bodybuilders, but it should be done in moderation and at the right time. Bodybuilders should focus on weight training, but adding some cardio can be beneficial. For example, cardio can help burn extra calories, allowing bodybuilders to eat more food and potentially prevent hunger. It is also probably the quickest way to increase the number of capillaries that network through muscles, which means the body can more efficiently transport oxygen, nutrients, and hormones to working or recovering muscles.
However, too much endurance activity can cause a loss of lean muscle mass, especially during periods of caloric restriction. Therefore, bodybuilders should stick to low-impact cardio such as cycling, the elliptical, or incline walking, and keep their cardio sessions under 2-3 20-30 minute sessions per week. Bodybuilders should also do their cardio after their weights workout, as a 2016 paper showed that participants who performed cardio before lifting weights experienced a significant decrease in their performance.
Cardio can also be beneficial for bodybuilders' general health maintenance and to gain the advantages of being cardiovascularly fit. For example, cardio has been found to improve insulin sensitivity, which governs how effectively the body processes and uses carbohydrates. Additionally, cardio can increase muscle size. A study found that men who performed a 45-minute cycle and 7 reps of knee extensions in one leg, in addition to just doing the knee extensions in the other leg, experienced a 14-17% increase in muscle volume in the leg that had the extra cardio work, compared to an 8-9% increase in the leg that only did strength work.
Overall, while cardio can be useful for bodybuilders, it should be done in moderation and at the right time to avoid any negative impacts on muscle mass.
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Frequently asked questions
Cardio does not burn muscle tissue as long as you are consuming an adequate amount of calories and protein. However, if you are doing a lot of cardio, it is important to supplement it with weight training to prevent muscle catabolism.
If your goal is to build muscle, you should not do more than 2-3 20-30 minute sessions of cardio per week. It is also important to do your cardio after your weight training, rather than before.
Cardio can help with building muscle as it increases the number of capillaries that network through your muscles. This helps your body transport oxygen, nutrients and hormones to your muscles more efficiently. However, it is important to note that cardio should be used to supplement weight training, not replace it.
