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There is a common misconception that cardio exercises can cause muscle loss. Many people believe that cardio exercises burn calories and muscle tissue, and therefore avoid cardio for fear of losing muscle mass. However, this is a myth. Cardio exercises, when done correctly, can be an excellent way to improve your health, increase fat loss, and even benefit muscle growth. Research suggests that cardio increases blood flow to your muscles, which delivers more oxygen and nutrients to your muscle tissue. This increased blood flow can help your muscles recover faster after exercise, which can help you build more muscle mass.
Does Cardio Diminish Muscle?
| Characteristics | Values |
|---|---|
| Cardio killing muscle gains | Myth |
| Cardio burning muscle tissue | Myth |
| Cardio impeding muscle growth | Depends on how it's integrated into the training |
| Cardio before resistance training | May negatively impact performance |
| Cardio after resistance training | May improve muscle growth |
| Cardio improving health | Increases blood flow, builds blood vessels, improves lung capacity, and heart health |
| Cardio and muscle growth | May be beneficial when done correctly |
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What You'll Learn
Cardio and resistance training on the same day
Combining cardio and resistance training in the same workout session, also known as "concurrent training", is a topic of debate in the fitness world. While some believe that cardio diminishes muscle gains, others argue that it depends on one's fitness goals and level.
The idea that cardio impedes muscle growth, also known as "adaptation interference", arose from a 1980 study that found greater strength improvements in participants who performed resistance training alone compared to those who did concurrent training. However, this belief has been contested, with some studies showing that cardio can enhance muscle growth and improve cardiovascular fitness.
The impact of concurrent training may depend on various factors such as the type of cardio, the intensity and duration of the workout, and individual fitness levels. For example, running may have a greater interference effect than cycling, and high-intensity cardio sessions exceeding 30 minutes may be more detrimental to muscle growth when combined with resistance training. Additionally, individuals new to exercise may benefit from adding cardio to their resistance training routine, as it can improve cardiovascular fitness and provide a more efficient workout.
To optimize results, it is recommended to separate cardio and resistance training sessions by more than six hours to allow for adequate recovery. Performing cardio after resistance training may be preferable to avoid fatigue and maintain proper form during weight-lifting, reducing the risk of injury. However, if improving endurance and stamina is the primary goal, doing cardio first can help build stamina and increase heart rate, providing a warm-up for the subsequent weight training.
In conclusion, combining cardio and resistance training in the same day or session may be beneficial for certain individuals, especially beginners, as it can improve cardiovascular fitness and provide a time-efficient workout. However, for advanced lifters or those with specific fitness goals, separating the two types of training and allowing for adequate recovery may be more optimal for maximizing muscle gains and strength improvements.
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Cardio before or after resistance training
There are a few things to consider when deciding whether to do cardio before or after resistance training. Firstly, it is important to note that the idea that cardio diminishes muscle gains is largely a misconception. Research suggests that aerobic activity and strength/resistance training both play a role in muscle growth, and incorporating a balance of the two is beneficial for overall fitness and weight loss.
That being said, there are some potential pitfalls to combining cardio and resistance training in the same session. One theory suggests that doing so fatigues the muscles, leading to poor form and an increased risk of injury during strength training. A systematic review showed that when cardio preceded resistance exercise, lower-body one-rep max performance was diminished compared to when resistance exercise came first. Similarly, a 2016 paper found that participants who did cardio before lifting weights experienced a significant decrease in their overall performance.
Another theory suggests that combining cardio and resistance training in the same session can inhibit muscle hypertrophy. This is because our bodies have two pathways for cell metabolism and growth: the mTOR pathway, which is usually activated during resistance training, and the AMPK pathway, which is usually activated during cardio. When these two types of training are combined, the AMPK pathway may downregulate or inhibit the mTOR pathway, leading to diminished returns.
However, there are also some benefits to doing cardio before resistance training. For example, research from the American Council of Exercise (ACE) indicates that doing cardio later in the workout increases heart rate overall compared to if cardio was performed first, which can help improve endurance and cardiovascular health. Additionally, for younger trainees who need to improve their cardio, doing cardio before resistance training is likely the best option. This is also true for elderly trainees, as a 2011 study found that doing cardio after weight training led to significantly improved VO2 max in older subjects.
Ultimately, the decision of whether to do cardio before or after resistance training depends on your individual goals and preferences. If you are trying to improve your endurance or cardiovascular health, doing cardio first may be the best option. On the other hand, if muscle gain is your main goal, you may want to prioritize resistance training. Doing resistance training first can also be beneficial if you are concerned about the risk of injury, as pre-fatiguing your muscles with cardio can elevate that risk.
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Caloric surplus and muscle growth
There is a common misconception in the fitness community that cardio workouts inhibit muscle growth. However, this is not exactly true. Research suggests that consistent aerobic activity enhances muscle protein synthesis in skeletal muscle and increases the size of muscles and muscle fibres. Thus, both aerobic activity and strength/resistance training play a role in muscle hypertrophy, and a healthy balance between the two is key.
The potential for cardio to 'kill gains' depends on the amount and intensity of aerobic training, as well as other lifestyle and genetic factors. For instance, someone who is trying to gain muscle while marathon training may have very different results from someone who is jogging a 5K twice a week. Additionally, the timing of cardio workouts can also impact muscle growth. Performing cardio and lifting workouts separately may be more optimal for muscle growth. A 2017 study found that performing a 30-minute moderate-intensity cycling session 24 hours after a biceps workout resulted in a higher increase in muscle hypertrophy compared to performing the cycling session immediately after the biceps workout. Similarly, performing a cardio session before a lifting workout can decrease performance in the lifting session.
While cardio generally does not impede muscle growth, a caloric surplus is necessary to maximise muscle hypertrophy. A positive energy balance, even in the absence of strength training, stimulates anabolism and muscle growth. Studies have shown that a caloric surplus in combination with progressive resistance training induces greater increases in muscle hypertrophy compared to lower-calorie conditions. This is because a positive energy balance increases muscle protein synthesis, which drives hypertrophic changes. However, it is important to note that overconsumption of energy can also lead to increased fat deposition. Therefore, it is beneficial to determine a caloric surplus threshold that would maximise hypertrophy while minimising increases in body fat.
Additionally, adequate protein intake is critical for muscle growth. Muscle protein synthesis requires a positive nitrogen balance, and the ingestion of high-quality protein within 48 hours of completing resistance training aids in this process. While a caloric surplus is important, prioritising adequate protein consumption may be more crucial for maximising muscle growth.
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Cardio and muscle protein synthesis
Research suggests that aerobic activity, such as cardio, enhances acute and chronic muscle protein synthesis in skeletal muscle, increasing muscle size and muscle fibres. However, the timing and combination of cardio and resistance training can impact the effectiveness of MPS. For example, performing cardio before resistance training can lead to decreased performance in the latter due to fatigue. A 2016 study found that participants who did 20 minutes of cardio before lifting weights experienced a significant decrease in their lifting performance. Similarly, a 2017 study found that performing moderate-intensity cardio 24 hours after a biceps workout resulted in a higher increase in muscle hypertrophy compared to doing cardio immediately after the workout.
The theory of "adaptation interference" suggests that concurrent training, or doing cardio and resistance training in the same session, can impede strength gains. A 1980 study found that participants who did 10 weeks of concurrent training showed less improvement in leg strength compared to those who did resistance training alone. Additionally, a 2012 meta-analysis showed that improperly combining cardio and lifting impaired muscle growth by 31% and strength gains by 18%. However, it is important to note that the evidence is mixed, and some studies suggest that certain types of cardio exercises, such as HIIT, may have less or no negative effect on resistance training-induced muscle adaptations.
The potential mechanisms behind the interference of cardio with strength training gains relate to molecular pathways and energy stores. The body has two pathways for cell metabolism and growth: the mTOR pathway, activated during anaerobic exercise like resistance training, and the AMPK pathway, activated during aerobic exercise like cardio. When concurrent training is performed, the AMPK pathway may downregulate or inhibit the mTOR pathway, leading to potential inhibition of muscle hypertrophy. Furthermore, combining cardio and resistance training in the same session may lead to fatigue and depletion of energy stores, resulting in decreased volume or frequency of training and potential inhibition of gains.
In conclusion, while cardio can enhance muscle protein synthesis, it is important to consider the timing and combination of cardio with other forms of training. Separating cardio and resistance training sessions or performing them at different times can optimize muscle growth and performance. The integration of cardio into a training program should be done thoughtfully, taking into account individual factors such as training goals, lifestyle, and genetic factors.
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Cardio and muscle endurance
There is a common misconception in the fitness community that cardio exercises inhibit muscle growth. However, this is not entirely true. While some studies have found that concurrent training (cardio and weight training in the same session) can decrease performance in lower-body one-rep max exercises, other studies have found that certain types of cardio exercises, such as HIIT, have less or no negative effect on resistance training-induced muscle adaptations.
Cardio exercises, when performed correctly, can be an excellent way to improve health and increase fat loss. They can also be beneficial for muscle growth. Research suggests that repeated, consistent aerobic activity enhances acute and chronic muscle protein synthesis in skeletal muscle and increases the size of muscles and muscle fibers. Additionally, aerobic exercise and strength/resistance training both play a role in muscle hypertrophy, and incorporating a healthy balance between the two can be beneficial.
However, it is important to consider the timing and intensity of cardio exercises. If cardio is performed before resistance training in the same session, it can lead to fatigue and poor form, potentially resulting in injury. It is generally recommended to perform cardio and resistance training in separate sessions, especially if the cardio exercise is of moderate to high intensity (longer than 30 minutes). This allows for optimal recovery and performance in both types of exercises.
To improve cardiovascular endurance, it is recommended to engage in cardio activities that increase the amount of oxygen breathed in and elevate the heart rate, such as riding a bike, jumping rope, or climbing stairs or activities like jogging or swimming. These activities can be started slowly and gradually increased in duration and intensity over time. Muscular endurance, on the other hand, can be improved through weight training exercises or calisthenics, which help build the ability of muscles to perform continuously without fatigue.
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Frequently asked questions
No, cardio does not diminish muscle. In fact, it can help build more blood vessels, improve blood flow, and enhance muscle endurance. However, doing cardio and lifting weights in the same workout session may hinder muscle growth.
Cardio increases blood flow to the muscles, delivering more oxygen and nutrients to the muscle tissue. This improved blood flow can help muscles recover faster after exercise, which is essential for building muscle mass. Additionally, cardio can increase muscle protein synthesis and improve insulin sensitivity, both of which contribute to muscle growth.
If your primary goal is to build muscle, it is recommended to do your lifting or resistance training before cardio. This way, you can focus your energy and effort on the strength training portion of your workout. It is also important to ensure you are consuming an adequate amount of calories and protein to support muscle growth.
