Athena Vale
Whether cardio burns muscle or not is a common question in the fitness world. The general consensus is that cardio, when done in moderation, does not burn muscle. In fact, it can improve strength and contribute to muscle growth, especially for middle-aged and older adults. However, excessive endurance activity and very long bouts of exercise can lead to loss of lean muscle mass, especially if combined with caloric restriction. Therefore, it is important to monitor the intensity and duration of cardio workouts and ensure adequate calorie and protein intake to support muscle maintenance and growth.
| Characteristics | Values |
|---|---|
| Cardio burning muscle | The simple answer is no |
| Reasons | Aerobic exercise lasting longer than 75 minutes will lessen both liver and intramuscular glycogen stores. At this point, fatty acids and amino acids contribute to the metabolic mix. |
| Calories | To lose tissue, you must be in a caloric deficit (expending more calories than you take in). To gain tissue, you must be in a caloric surplus (taking in more calories than you expend). |
| Muscle growth | To avoid the negative effects of cardio on muscle growth, keep most of your cardio workouts shorter than an hour. |
| Muscle loss | Fasted cardio can cause muscle loss as it quickly depletes muscle glycogen levels, prompting the body to break down protein (muscle) for energy. |
| Muscle maintenance | To maintain muscle mass, cardio involving running sprints or high-intensity interval training (HIIT) is recommended. |
| Weightlifting | Doing lots of cardio without weightlifting can burn muscle. |
| Diet | A crash diet along with cardio can lead to significant muscle loss. |
| Anaerobic systems | To gain muscle with cardio, you need to stress proficiency in your anaerobic and aerobic systems. |
| Conditioning | Conditioning improves cardiovascular fitness by systematically priming, working, and pushing all energy systems. |
| Strength training | Excessive low-intensity cardio can prevent strength training that preserves muscle and promotes new muscle growth. |
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What You'll Learn
Caloric deficit and muscle loss
Cardio training, especially in endurance sports, has long been associated with muscle loss. However, scientific research shows that cardio alone does not burn muscle tissue. Instead, it can improve strength and even contribute to muscle growth, particularly in middle-aged and older adults.
Aerobic exercise, such as long-distance running or jogging, can deplete both liver and intramuscular glycogen stores. As a result, fatty acids and amino acids are used as fuel. This metabolic shift can lead to muscle loss if not properly managed. Therefore, it is crucial to ensure adequate caloric and nutrient intake to support muscle health during endurance training.
Caloric deficit, or consuming fewer calories than you expend, is a critical factor in muscle loss. When the body is in a caloric deficit, it taps into stored energy sources, breaking down body fat and, if not properly fuelled, muscle tissue for energy. This process results in weight loss, which includes both fat and muscle mass. Hence, creating a caloric deficit through cardio exercises can lead to muscle loss if not appropriately managed.
To prevent muscle loss while in a caloric deficit, several strategies can be employed:
- Moderate Caloric Deficit: Aim for a modest caloric deficit of no more than 500 calories per day. This range ensures that your body still has sufficient energy to support muscle maintenance and growth.
- Protein Intake: Consume an adequate amount of protein, aiming for approximately 2 grams of protein per kilogram of body weight per day. Protein is essential for muscle preservation and growth, especially during caloric deficit periods.
- Resistance Training: Incorporate progressive resistance training into your workout routine. Focus on working each muscle group close to failure 1-2 times a week, followed by adequate rest. Resistance training creates micro-tears in the muscles, stimulating muscle protein synthesis and promoting muscle hypertrophy.
- High-Intensity Interval Training (HIIT): Consider incorporating HIIT into your cardio routine. HIIT involves explosive movements and resistance, which can help maintain or even increase muscle mass.
- Individualised Approach: Remember that everyone's needs are unique. Consult with a registered nutritionist or dietitian to tailor your diet and exercise plan to your specific goals and body composition.
By following these guidelines, you can effectively manage your caloric deficit and minimise muscle loss while improving your overall fitness and health.
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Aerobic exercise and muscle hypertrophy
Cardio training and muscle building are often seen as opposing fitness goals, with cardio being associated with muscle loss. However, this is a common misconception. While excessive endurance activity can lead to muscle loss, particularly during caloric restriction, moderate aerobic exercise does not negatively impact muscle mass. On the contrary, it can improve strength and even contribute to muscle growth, especially in older adults.
The idea that cardio burns muscle likely stems from observations of different athletes' physiques. For example, the bodies of sprinters tend to be more muscular than those of long-distance runners. This is because sprinting, which involves resistance and eccentric contractions, creates small microtears and increases muscle protein synthesis, leading to muscle hypertrophy.
Scientific research shows that aerobic exercise does not burn muscle tissue. However, long-duration aerobic exercise exceeding 75 minutes can deplete liver and intramuscular glycogen stores, causing the body to utilise amino acids for fuel, which may negatively impact muscle maintenance. Therefore, for those aiming to build or maintain muscle, it is crucial to monitor exercise duration and ensure adequate caloric intake to prevent muscle loss.
Aerobic exercise has been shown to induce skeletal muscle hypertrophy, particularly in sedentary individuals aged 20–80 years old. A six-month study found that walking or jogging five times a week increased the thigh cross-sectional area by 9% in older men, with no significant changes observed in younger men. Another study on middle-aged men found that jogging increased mitochondrial density in type II muscles by up to 20%.
While the focus here is on aerobic exercise and muscle hypertrophy, it is worth noting that combining aerobic and resistance training has been shown to have positive effects on muscle hypertrophy without impeding strength gains. This suggests that a balanced approach to fitness, incorporating both cardio and strength training, can be beneficial for overall fitness and muscle growth.
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Anaerobic alactic energy system
Cardio training is often associated with burning calories and losing body fat. However, it is a common misconception that cardio burns muscle. Scientific research shows that long-distance cardio training does not negatively impact muscle mass. In fact, cardio can improve strength and even contribute to muscle growth, especially in middle-aged and older adults.
Now, let's delve into the Anaerobic Alactic (ATP-PC) energy system and its role in exercise and training. This system is one of three energy systems that the body utilizes, along with the aerobic and lactic anaerobic systems. The anaerobic alactic system provides energy for very short durations, typically up to about 10 seconds. It is the primary source of energy for high-intensity activities that require short bursts of power, such as sprinting, weight training, and resistance training.
This system is unique in that it replenishes ATP (Adenosine tri-phosphate), the energy source for all bodily functions, without the presence of oxygen or lactate. It is the simplest, most immediate, and powerful energy source available to the body. When the energy from the alactic system is depleted after about 10 seconds of intense activity, the lactic anaerobic system takes over as the predominant source of energy.
The anaerobic alactic system is crucial for developing absolute strength and explosive power. It involves faster muscle contractions and the release of all stored energy within a short timeframe. This type of training is unsustainable over longer periods due to its high-intensity nature. By incorporating this system into your training, you can improve your power output and overall athletic performance.
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Cardio and weightlifting
Cardio, or cardiovascular training, is a form of exercise that raises your heart rate and keeps it elevated for the duration of the workout. It is often referred to as aerobic activity because your body uses oxygen to turn glucose into fuel during this type of activity. Cardio is a great tool to burn calories and is usually associated with the loss of body fat as well as muscle mass. However, this is only true if your calorie intake is not matched to your expenditure. As long as you are taking in enough calories to make up for the deficit created by cardio, you can still maintain your muscle mass.
Weightlifting or strength training, on the other hand, helps to build and strengthen muscles. It involves moving your body against resistance, which can be achieved using tools such as dumbbells, barbells, kettlebells, resistance bands, or weight plates. It also includes bodyweight exercises like lunges and push-ups. While strength training burns calories, you will usually burn fewer calories during a traditional weight-training session compared to a vigorous cardio session.
Combining cardio and weightlifting in a single workout session can be beneficial, but it is important to structure your workouts properly to avoid any negative interference effects. Some sources suggest that doing cardio before weightlifting can pre-fatigue your muscles and negatively impact your weightlifting performance. Therefore, a general rule of thumb is to lift first and then do cardio second. However, doing cardio after weightlifting may also reduce your power, speed, and stamina during the cardio session. Thus, the best approach may be to separate cardio and strength training on different days if possible.
Additionally, the type of cardio you choose matters. Long-distance running or endurance training can contribute to muscle loss, especially if your calorie intake is not sufficient. However, sprinting or high-intensity interval training (HIIT) can help maintain or even increase muscle mass.
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High-intensity interval training (HIIT)
A true HIIT session involves several rounds of short, high-intensity bursts, usually not exceeding 20 seconds, followed by short recovery periods. This strategy allows you to achieve a high level of intensity and can be applied to various cardio workouts, such as running, stair climbing, rowing, or jumping rope.
To achieve the desired results from HIIT, you must push yourself to reach a true high-intensity level. This means getting your heart rate above 80% of its absolute maximum, as explained by trainer and coach Danyele Wilson. This level of intensity is what sets HIIT apart from other workouts and ensures you are getting the most out of your training session.
HIIT may not be suitable for everyone, as it requires great motivation and physical stamina. If you are new to this type of training, it is important to start slowly and consider your muscle and joint health. It is recommended to consult your doctor before starting HIIT, especially if you have any pre-existing conditions or are pregnant.
HIIT has been shown to be an effective method for improving athletic performance and glucose metabolism. It can also lead to reductions in whole-body fat mass, similar to those achieved through prolonged moderate-intensity continuous training. However, it may not be as beneficial for treating hyperlipidemia, obesity, or improving muscle and bone mass when compared to longer training sessions.
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Frequently asked questions
The simple answer is no, cardio does not burn muscle. However, if cardio is done in excess, it can lead to a loss of muscle mass.
Research suggests that it is best to keep cardio workouts shorter than an hour. Going beyond an hour does not mean you will automatically start losing muscle, but it does increase the chance of negatively affecting muscle growth.
Cardio that involves sprinting or high-intensity interval training (HIIT) is more likely to help maintain or increase muscle mass.
