Dominic Stone
There is a common belief in the fitness community that cardio workouts can hinder muscle growth. However, the science is clear that cardio alone does not burn muscle tissue. Instead, the issue is how much cardio you do, and how you integrate it into your training routine. For example, excessive cardio can lead to a breakdown of muscle tissue, and long, steady-state cardio training can waste muscle. On the other hand, cardio can improve strength and contribute to muscle growth, especially for middle-aged and older adults.
| Characteristics | Values |
|---|---|
| Does cardio burn muscle? | No, cardio alone does not burn muscle tissue. |
| Does cardio hinder muscle growth? | Yes, excessive cardio can hinder muscle growth. |
| Does the type of cardio matter? | Yes, running and other high-impact forms of cardio can cause more muscle damage than cycling, swimming, or rowing. |
| Does the timing of cardio matter? | Yes, doing cardio before weight training can hinder muscle gains. |
| Does the duration of cardio matter? | Yes, cardio sessions longer than an hour can negatively affect muscle growth. |
| Does diet play a role? | Yes, a protein/caloric deficit can lead to muscle loss, while consuming adequate calories and protein can support muscle growth with cardio. |
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What You'll Learn
Running vs. other cardio
Running is a type of cardio exercise, but not all cardio exercises are the same. While running is a great way to improve your health and fitness, it is a high-impact, high-intensity activity that can be demanding on the body. Other forms of cardio, such as walking, cycling, or swimming, are lower-impact and may be better options for some people.
Running has become increasingly popular, with a wealth of evidence suggesting it contributes to a long and healthy life. One study found that runners live on average three years longer than non-runners, with lower rates of cardiovascular disease, stroke, cancer, and metabolic diseases. Running is also weight-bearing, which means it can promote greater bone mineral density.
However, running is a high-impact exercise that can be hard on the body, especially for those with obesity or joint problems. Overtraining can lead to joint-related issues and strains, and it is important to allow for adequate recovery time. Excessive endurance exercise, particularly during middle age, has also been linked to potential structural changes in the heart.
Compared to other forms of cardio, running is a higher-intensity activity that requires more energy. It can help burn more calories and build muscle, making it a good option for those looking to lose weight or improve their fitness level. However, for those looking to build muscle, it is important to note that excessive cardio can lead to a breakdown of muscle tissue. This is because the body may start using amino acids as fuel, which can hinder muscle gains.
In summary, running is a great form of cardio exercise that can provide numerous health benefits. However, it is important to be mindful of the potential risks associated with high-impact and high-intensity activities. Other forms of cardio, such as walking or cycling, may be better options for some individuals depending on their health, fitness, and personal goals.
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Caloric surplus/deficit
It is a common misconception that cardio burns muscle. While it is true that cardio can hinder muscle growth, the science is clear that cardio alone does not burn muscle tissue. In fact, aerobic exercise can cause muscle hypertrophy due to increases in MPS, or muscle protein synthesis, and can improve strength and contribute to muscle growth, especially in middle-aged and older adults.
However, excessive cardio can lead to a breakdown of muscle tissue and cause loss of lean muscle mass, especially during periods of caloric restriction. This is because the body will turn to amino acids as fuel if there is not enough food energy available. Therefore, if your goal is to build muscle, it is important to ensure you are consuming enough calories and protein to support muscle growth.
Building muscle requires eating in a caloric surplus, meaning you are consuming more calories than your body burns. This gives your body enough fuel for protein synthesis and muscle growth. That being said, it is still possible to build muscle while eating in a caloric deficit, especially for those who are new to resistance training or have higher BMIs. In this case, it is important to ensure you are consuming enough protein and engaging in resistance training to support muscle growth and preservation.
To maximize muscle growth, it is recommended to aim for a modest caloric surplus of 200-500 calories per day, adjust this to suit your needs. This will provide your body with the fuel it needs to support muscle growth without excess fat gain. Additionally, engaging in resistance training 1-2 times per week and ensuring adequate rest will help to maximize muscle growth and preservation.
In summary, while cardio alone does not burn muscle, excessive cardio can hinder muscle growth by breaking down muscle tissue. To build muscle, it is important to eat in a caloric surplus, consume enough protein, and engage in resistance training. However, it is still possible to build muscle in a caloric deficit, especially for those who are new to resistance training or have higher BMIs.
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Weight training vs. cardio
When it comes to working out, people have varying preferences. Some prefer cardio, while others opt for weight and resistance training. Both cardio and weight training have their own sets of advantages and disadvantages, and understanding these can help individuals make informed decisions about their fitness routines.
Cardio exercises, such as running, are excellent for improving cardiovascular health, managing blood pressure, and boosting mood. They are also effective for burning calories and, at certain intensities, can help burn fat stores during the workout. The number of calories burned during a cardio session depends on the intensity and duration of the workout, as well as the individual's body size. Additionally, excessive cardio can lead to muscle soreness, fatigue, and even loss of lean muscle mass, especially during periods of caloric restriction.
On the other hand, weight and resistance training are highly effective in building and increasing muscle mass, which in turn boosts metabolism and increases the number of calories burned even at rest. This type of training also helps improve bone density and strengthen joints, which can be beneficial for overall health and injury prevention. However, weight training might not burn as many calories during the workout as cardio, and building muscle requires eating in a caloric surplus to provide sufficient fuel for protein synthesis.
The ideal workout regimen depends on an individual's specific goals and preferences. Incorporating both cardio and weight training can offer a well-rounded approach, harnessing the benefits of both types of exercise. For instance, doing weight training before cardio can help with muscle gain, while performing cardio before weight training can aid in burning more calories. Ultimately, finding the right balance between cardio and weight training, along with a healthy diet, is crucial for achieving and maintaining overall health and fitness.
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Excessive cardio
The right amount of cardio depends on factors such as age, medical history, and past or current injuries. Generally, it is recommended to aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week. However, engaging in moderate-to-high-intensity cardio seven days a week is not advised, and it is important to include rest days for recovery.
To avoid excessive cardio, it is important to listen to your body and make adjustments as needed. Include rest days, practice strength training, and ensure you are getting adequate nutrition to support your workout routine.
In summary, while cardio is beneficial, it is important to find a balance and not overdo it. By listening to your body and making adjustments, you can maintain a healthy exercise routine that supports your overall health and fitness goals.
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Heart health
Cardio, or cardiovascular exercise, is an important part of maintaining heart health. Cardiovascular exercise is any activity that raises your heart rate and increases the flow of oxygen throughout your body. This can include traditional exercises such as walking, running, biking, and swimming, but also activities like paddle boarding, cross-training, badminton, and even household chores like dusting, vacuuming, and mopping.
Cardio is important for heart health because it improves blood circulation within your heart and throughout your entire cardiovascular system. This improved circulation leads to a reduced risk of cardiovascular issues. Cardio also helps to lower blood pressure, lower cholesterol, reduce the risk of Type 2 diabetes, and manage weight, all of which contribute to a healthier heart.
While cardio is important for heart health, excessive endurance activity can lead to a loss of lean muscle mass, especially during periods of caloric restriction. This is because long, steady-state cardio training can waste muscle. However, this can be mitigated by also incorporating strength training into your fitness routine. In fact, if your goal is to build muscle, it is recommended to do your weight training before cardio, as tiring yourself out with cardio first may hinder your muscle gains.
For optimal heart health, adults should aim for at least 150 minutes of cardio exercise each week, which can be broken down into smaller increments of 20 minutes per day or 30 minutes five times a week. This can be achieved through a variety of activities, so finding something that you enjoy and that fits your lifestyle is key to maintaining a consistent routine.
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Frequently asked questions
Cardio alone does not burn muscle tissue. However, if you are in a caloric deficit, you may lose some muscle. To avoid this, ensure you are consuming an adequate amount of calories and protein.
Running is one of the worst forms of cardio for muscle loss as it causes a lot of lower body muscle damage. Other forms of cardio such as cycling, swimming and rowing are less likely to cause muscle damage.
Yes, if you do more than 60 minutes of cardio, this could impede your ability to build muscle. Keep your cardio workouts under an hour to avoid burning muscle.
Yes, it is recommended to separate your lifting and cardio sessions by at least 6 hours. Doing cardio before a lifting workout may hinder your muscle gains.
