Athena Vale
Excess cardio may lead to a breakdown of muscle tissue, but it is not the cardio that is burning the muscle. Building muscle requires a caloric surplus, which is challenging to achieve while also doing cardio, as cardio is used to maintain a caloric deficit. However, the idea that cardio kills muscle gains is a common misconception. Research shows that aerobic activity can increase muscle protein synthesis and muscle hypertrophy, and can prevent strength loss.
| Characteristics | Values |
|---|---|
| Does cardio burn muscle? | No, cardio does not burn muscle tissue. |
| Does cardio help build muscle? | Yes, cardio can increase muscle size and mass. |
| Does the timing of cardio and weight training matter? | Yes, it is better to do weight training before cardio. |
| Does the duration of cardio impact muscle growth? | Yes, excessive cardio can lead to a breakdown of muscle tissue. |
| Does the type of cardio impact muscle growth? | Yes, 'high impact' cardio can burn muscle. |
| Does diet impact muscle growth? | Yes, a nutritious diet with adequate calories and protein is important for muscle growth. |
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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, but it is important to be mindful of how you integrate them. While cardio does not burn muscle tissue as easily as many believe, it can if you do it too frequently, do it before your weight training, or do high-impact cardio.
Cardio, or cardiovascular training, is a movement that raises your heart rate and keeps it elevated continuously for the duration of the workout. It is also referred to as aerobic activity because your body uses oxygen to turn glucose into fuel during this type of activity. Weight training, on the other hand, involves resistance training, which increases muscle protein synthesis, leading to muscle hypertrophy.
Doing cardio and weight training together can be beneficial for weight loss and increasing stamina and endurance. However, if your goal is to build muscle, it is generally recommended to separate cardio and weight training sessions, as doing them together can blunt the effects of strength training. A 2016 study showed that participants who performed cardio before lifting weights experienced a significant decrease in their workout performance. Similarly, a 2017 study found that performing a cycling session immediately after a bicep workout resulted in lower muscle hypertrophy than when the two sessions were separated by at least 24 hours.
Additionally, it is important to ensure you are consuming an adequate amount of calories and protein to support muscle growth and recovery. Building muscle requires eating in a caloric surplus, providing your body with enough fuel for protein synthesis. Even if you are in a caloric deficit, consuming enough protein and continuing to lift weights can help you maintain your muscle mass.
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Excess cardio may lead to muscle loss
However, the potential for muscle loss due to excess cardio exists under specific circumstances. For example, if an individual engages in excessive endurance training without proper nutrition and weight training, they may experience a breakdown of muscle tissue. This is because the body may start breaking down amino acids for energy, which can lead to a loss of lean muscle mass. Additionally, doing cardio before weight training can also impact muscle growth, as it may lead to fatigue and decreased performance during the weight-training session.
To prevent excess cardio from leading to muscle loss, it is essential to maintain a balanced approach to exercise and nutrition. This includes incorporating weight training or resistance exercises into your fitness routine, ensuring proper nutrition with adequate calories and protein, and timing your cardio workouts appropriately. For example, if you are doing both cardio and weight training in the same session, it is recommended to do weights before cardio to optimise energy levels and performance.
Furthermore, it is important to monitor your body's response to your workout routine. If you are constantly feeling sore, tired, or experiencing joint pain, it may be an indication that you are doing too much cardio. Adjustments can be made by reducing the frequency, intensity, or duration of cardio workouts to find a balance that supports muscle growth and maintenance.
In summary, while cardio in moderation does not burn muscle, excessive cardio without the necessary support of weight training and proper nutrition may lead to muscle loss. By understanding the conditions under which muscle loss can occur and taking a holistic approach to exercise and nutrition, individuals can optimise their fitness routines to support their muscle-building goals.
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Caloric surplus is important for muscle building
Cardio training is often associated with burning muscle, but scientific research shows that it does not have a negative impact on muscle mass. In fact, aerobic exercise can improve muscle quality and even contribute to muscle growth. However, excessive cardio can lead to a breakdown of muscle tissue, especially during periods of caloric restriction. Therefore, it is important to ensure a caloric surplus when aiming to build and maintain muscle mass.
A caloric surplus refers to consuming more calories than your body burns, which provides the fuel necessary for protein synthesis and muscle growth. While it is possible to maintain muscle mass through weight training and adequate protein intake even in a caloric deficit, a surplus is generally necessary for optimal muscle growth. This is because the body requires additional energy to support the increased demands of muscle building.
The amount of surplus calories required for muscle growth can vary depending on individual factors such as age, weight, and exercise routine. According to a 2019 study, a good starting point for those new to muscle building is a caloric surplus of approximately 10% to 20%, with body weight increasing by 0.25% to 0.5% weekly. Advanced bodybuilders, however, may need to be more cautious with their caloric intake to avoid excessive fat gain.
To ensure a healthy caloric surplus, it is important to focus on nutrient-dense, whole foods. This includes fruits, vegetables, starchy vegetables, grains, and seafood. These foods provide adequate vitamins, minerals, healthy fats, and quality protein to support muscle growth. Additionally, the proportion of calories from protein should be maintained at 30% to 35% for optimal muscle growth.
While a caloric surplus is important for muscle building, it is also crucial to incorporate weight training and resistance exercises. This combination of a good diet and weight lifting is key to maximizing muscle growth. By consuming a caloric surplus and engaging in a well-rounded exercise routine, individuals can effectively build and maintain muscle mass while minimizing unnecessary fat gain.
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Cardio before weight training may hinder performance
Excess cardio does not burn muscle tissue as easily as many people believe it does, as long as you're consuming an adequate number of calories and protein. However, doing cardio before weight training may hinder performance.
If you're combining cardio and strength training into one session, it's generally recommended to lift weights first and do cardio second. This is because cardio increases your heart and respiratory rate and can be quite tiring. Weightlifting is strenuous on your muscles, and you need all the energy (physically and mentally) to move loads with proper form and technique and avoid injury. If you do cardio before lifting weights, your muscles will be pre-fatigued, and you won't be able to lift as much or perform as many reps. This can negatively affect your form and increase the risk of injury.
Research has shown that doing strength training before endurance training can decrease measures related to muscle strength and force. It can also decrease muscle glycogen (stored energy), causing faster fatigue. In one study, participants who performed strength training before a cycling test became exhausted faster than when they did the cardio workout alone.
However, there are specific instances when doing cardio first may be more beneficial. If you're training for a marathon or triathlon, for example, it's recommended to prioritise cardio. Additionally, a short burst of cardio can serve as a great warm-up for a weightlifting workout. If you're looking to build strength, it's generally recommended to do cardio and resistance training on different days. This allows you to focus on improving strength without the fatigue from cardio workouts.
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Cardio can improve muscle quality
Cardio training is often believed to hinder muscle growth, with many people fearing that it will eat away at their muscle mass. However, this is a misconception, and research shows that cardio can actually improve muscle quality and size.
Firstly, it is important to understand that muscle is built through a combination of a good diet and weight lifting. Building muscle requires consuming more calories than your body burns, giving your body enough fuel for protein synthesis. While cardio helps burn calories, it does not automatically burn muscle tissue. In fact, cardio can increase muscle protein synthesis and muscle hypertrophy, leading to improved muscle quality.
Research has shown that aerobic activity can cause a 20% increase in mitochondrial density in type II muscles, enhancing the body's ability to transport oxygen, nutrients, and hormones to working or recovering muscles. Additionally, cardio has been found to improve insulin sensitivity, optimizing the pathways the body uses to repair damage from weight training.
However, excessive cardio can lead to a breakdown of muscle tissue. It is important to balance cardio and strength training and ensure proper nutrition to support muscle growth. Doing cardio before weight training can also impact performance, leading to fatigue and decreased strength improvements. Therefore, it is recommended to separate cardio and lifting workouts, performing cardio after weight training if done in the same session.
In conclusion, cardio can improve muscle quality when integrated correctly into a training program. It is important to monitor client outcomes and adjust their exercise routines to ensure optimal muscle growth and maintenance.
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Frequently asked questions
Cardio alone does not burn muscle tissue. However, if you are not consuming enough calories and protein, doing too much cardio, or doing cardio before weight training, it can burn muscle.
Cardio helps burn calories, but it is not the best way to lose fat. You can lose fat without doing cardio by being in a caloric deficit.
Muscle is built through a combination of a good diet and weight lifting. Building muscle means eating in a caloric surplus, giving your body enough fuel for protein synthesis.
If you are constantly feeling sore, tired, or your joints and body are aching, you may be doing too much cardio.
Cardio increases the number of capillaries in your muscles, allowing your body to transport oxygen, nutrients, and hormones to working or recovering muscles more efficiently. Cardio can also increase muscle size and prevent strength loss. It is not necessary to cut out cardio completely when trying to build muscle.
