Maximus Gage
There is a common misconception in the fitness community that cardio workouts inhibit muscle growth. However, the data and science suggest that general cardio training does not burn muscle. In fact, aerobic exercise can cause muscle hypertrophy due to increases in MPS and can improve strength, especially in middle-aged and older adults. Nonetheless, excessive cardio can lead to a breakdown of muscle tissue, and certain types of cardio exercises, such as running, can cause more muscle damage than others. Therefore, it is important to prioritize resistance training and ensure proper nutrition and recovery to support muscle growth and avoid potential loss.
Does Cardio Destroy Muscle?
| Characteristics | Values |
|---|---|
| Cardio Burns Muscle | Cardio can burn muscle if it is done for too long, done before weight training, or is high-impact. However, the scientific consensus is that cardio alone does not burn muscle tissue. |
| Cardio and Weight Training | Combining cardio with weight training can interfere with muscle gain by hindering performance and causing fatigue. |
| Caloric Intake | Cardio can burn muscle if done in conjunction with a caloric deficit. |
| Running vs. Other Forms of Cardio | Running can cause more muscle damage than other forms of cardio, such as cycling or swimming. |
| Benefits of Cardio | Cardio can improve heart health and contribute to overall fitness and health. |
| Order of Workouts | It is recommended to prioritize weight training over cardio if the goal is to gain muscle. |
| Duration of Cardio | Excessive cardio, particularly over 60 minutes, can negatively impact muscle growth. |
| Nutrition | Proper nutrition and diet are crucial to support muscle growth and prevent breakdown. |
| Individual Goals | The impact of cardio on muscle gain depends on individual goals and the type of exercise performed. |
| High-Intensity Cardio | High-intensity cardio may be more likely to interfere with muscle growth due to increased muscle damage and fatigue. |
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What You'll Learn
Cardio and strength training in the same session
Cardio and strength training can be done in the same session and may even be beneficial. However, the order in which you perform them depends on your goals. If you are primarily looking to build muscle, it is recommended to do strength training before cardio. Starting with cardio may lead to fatigue, impacting your performance during strength training and potentially leading to poor form and injury.
On the other hand, if your goal is to improve endurance or cardiovascular health, doing cardio before strength training can be beneficial as it prepares your body for the challenges of weight training. Additionally, if your overall fitness goal is cardio-focused, such as training for a triathlon, it makes sense to prioritise cardio in your sessions.
The volume and intensity of cardio and strength training also play a role. Excessive endurance training or high-impact cardio can lead to a breakdown of muscle tissue and constant fatigue. However, for most people, combining cardio and strength training should not hinder muscle gains as long as resistance training is prioritised and proper nutrition and recovery are in place.
To summarise, it is generally safe to do cardio and strength training in the same session, but the order and intensity should be adjusted based on your specific goals and priorities.
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Caloric surplus and muscle growth
Cardio has been associated with burning muscle, but this is not entirely accurate. While cardio can burn muscle if done excessively, done before weight training, or if it's 'high-impact', it does not automatically lead to muscle loss. In fact, aerobic exercise can contribute to muscle growth, especially in middle-aged and older adults.
Now, building muscle requires eating in a caloric surplus, which means consuming more calories than your body burns. This provides the necessary fuel for protein synthesis and supports muscle growth. However, it's important to note that simply eating in a caloric surplus without proper resistance training and adequate nutrition may not yield optimal results.
Several studies have examined the impact of caloric surplus on muscle growth. One study involving male bodybuilders found that those consuming a higher-calorie diet (G1) experienced greater increases in muscle mass compared to those on a moderate eucaloric diet (G2). Additionally, the group consuming a caloric surplus did not show an increase in body fat, suggesting that the additional calories were utilized for muscle development.
Another study by Rozenek et al. (2002) found that untrained young adult males who combined resistance training with a caloric surplus of approximately 2000 calories per day experienced an increase in fat-free mass. In contrast, a control group consuming a eucaloric diet did not show significant changes.
While a caloric surplus is important for muscle growth, it should be noted that excessive energy intake can also lead to increased fat deposition. Therefore, finding the right balance and determining the specific caloric surplus required to maximize muscle growth while minimizing body fat gains is crucial.
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Running vs. other forms of cardio
Running is a fantastic form of cardio exercise. It is one of the best cardio exercises when it comes to lowering the risk of cardiovascular disease, improving sleep quality, boosting cognitive function, strengthening joints, and improving mood. Running is also a relatively inexpensive way to get your daily dose of exercise.
However, running can be rough on the body, especially for those with foot, ankle, or knee conditions. Running can also be mentally challenging, especially if you run in the same places frequently.
Other forms of cardio include swimming, walking, cycling, dancing, hiking, and even rope-skipping. Swimming is ideal for those who want to work their cardiovascular system without causing too much stress to their joints and muscles. Walking is another good form of cardio exercise that can strengthen the heart, lungs, and muscles, while also aiding weight loss. Rope-skipping is highly efficient, with research indicating that a 10-minute daily program is as effective as a 30-minute jogging regimen.
While cardio has been associated with burning muscle, the science suggests that it does not burn muscle tissue. However, excessive cardio can lead to a breakdown of muscle tissue and cause loss of lean muscle mass, especially during periods of caloric restriction. It is important to supplement cardio workouts with weight training and a nutritious diet to prevent muscle loss. Additionally, doing cardio before weight training can hinder muscle gains, as it can leave you fatigued for your weight-training session.
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Excessive cardio and muscle soreness
The idea that cardio "kills" muscle gains is a common belief in the fitness world. However, the reality is that cardio alone does not burn muscle tissue or hinder muscle growth. In fact, aerobic exercise can improve strength and contribute to muscle growth, especially in middle-aged and older adults. This is because aerobic exercise can cause muscle hypertrophy due to increases in MPS, or mitochondrial respiratory capacity.
However, excessive cardio can lead to a breakdown of muscle tissue and constant muscle soreness. If you are constantly feeling sore and your joints are hurting, excessive cardio may be the culprit. Doing too much cardio can place stress on the body and lead to fatigue. Additionally, if you are doing cardio before your weight training session, you may be hindering your muscle gains. Tiring yourself out with cardio before you start lifting weights can limit your performance and impact your ability to lift heavy weights or perform as many reps or sets.
To prevent excessive muscle soreness and breakdown, it is important to prioritize resistance or weight training over cardio if your goal is to build muscle. This does not mean that you should skip cardio completely, as it has many life-changing benefits for your health. Instead, try doing light cardio as a warm-up before strength work to reduce your risk of injury during training. You can also use cardio to help reduce muscle soreness and speed up recovery. Performing cardio immediately post-workout can help relieve muscle soreness due to the extra blood flow to the muscles and improve your overall fitness.
It is important to listen to your body and make sure that your cardio workouts are not interfering with the quality of your resistance training. If you are experiencing delayed onset muscle soreness (DOMS), you may need to take a day or multiple days of complete rest to allow your muscles to recover. During this time, it is recommended to avoid high-intensity cardio or power-lifting sessions, as these may worsen and delay your recovery. Instead, try gentle movements such as yoga, low- to moderate-intensity walking, cycling, or swimming.
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High-intensity cardio and muscle damage
High-intensity cardio can cause muscle damage, but it depends on several factors, including the type of exercise, duration, frequency, and individual characteristics.
High-intensity interval training (HIIT) is a popular form of cardio that involves short bursts of intense activity alternated with recovery periods. While HIIT is effective for improving fitness and health, multiple studies have shown that it can lead to exercise-induced muscle damage (EIMD). This damage is caused by the mechanical and metabolic stress generated during the high-intensity exercises, and it can be observed through increased muscle pain and circumference immediately and up to 24 hours after a HIIT session. However, it's important to note that the risk of muscle damage from HIIT can be mitigated by proper warm-ups, recovery, and nutrition.
The type of cardio exercise also plays a role in muscle damage. For example, running is more physically demanding and has more eccentric contractions than cycling, which can cause more significant muscle damage. Additionally, long-duration cardio sessions, especially those exceeding 75 minutes, can deplete glycogen stores, leading to increased contributions from amino acids, which may impact muscle mass.
The order in which you perform cardio and strength training can also affect muscle damage and gains. If muscle gain is a priority, it is recommended to do weight training before cardio. Starting with cardio can lead to fatigue, impacting your performance during weight training and potentially hindering muscle gains. However, light-intensity cardio can be beneficial as a warm-up before strength training, reducing the risk of injury.
Furthermore, individual characteristics, such as age, fitness level, and health status, play a role in the potential for muscle damage. The same high-intensity exercise may be considered moderate for a 30-year-old but intense for a 60-year-old. Additionally, for individuals with stable coronary artery heart disease, excessive high-intensity exercise may increase the risk of heart attack or irregular heart rhythm later in life, according to some studies. Therefore, it is essential to consider individual factors and consult with a healthcare professional or trained coach when incorporating high-intensity cardio into your routine.
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Frequently asked questions
Cardio does not destroy muscle, but it can interfere with muscle growth. This is because cardio can cause fatigue, which can negatively impact your strength training and muscle gains.
Research suggests that keeping your cardio workouts shorter than an hour can help to avoid the negative effects of cardio on muscle growth. If your cardio exceeds 90 minutes in a single session, protein breakdown increases.
Yes, some types of cardio are more likely to interfere with muscle growth than others. High-intensity cardio, for example, can lead to more muscle damage and fatigue. Running also causes more muscle damage than other forms of cardio like cycling or rowing.
If your goal is to increase muscle size, it is recommended to do weightlifting before cardio. This will allow you to be less fatigued, and you'll be able to put more energy into your weightlifting session.
