Cardio and Gains

Preface

You may have heard that performing cardio will destroy your muscle gains and prevent you from getting stronger. Is this true or just a myth? While there may be some truth to it, it’s not the whole story. Let’s take a dive into this topic and learn about cardio’s benefits and how to implement it into our routines.

The Misconception

Cardio burns muscle -true or false? This is by far the most common misconception that I hear. The truth is that muscle is one of the last sources of energy that your body wants to use. Oxidative metabolism of carbohydrates and fat provides almost all of the energy for contracting skeletal muscle, aka exercise. Muscle breakdown occurs when its stored glycogen is depleted, typically in prolonged endurance activities when the needed energy isn’t consumed. It can also happen when daily diet is inadequate, according to an excerpt from Endurance Sports Nutrition written by Eberle. The reality is that when it comes to regular weight training, cardio is an excellent accessory.

Cardio's Benefits

1) Aids in preventing cardiovascular problems and type ll diabetes

Heart disease is the leading cause of death in the United States, according to the CDC. Simply exercising and eating a healthy diet combats such diseases. Physical activity also reduces the risk of insulin resistance resulting in a lower chance of developing type ll diabetes.

2) Helps to maintain a lean physique

You want those muscles to show right? Cardio can assist in keeping you lean and feeling good. Short and powerful intervals can help with this too as the type ll muscle fibers used are larger in size compared to type l which are predominantly used during longer endurance activities.

How to Incorporate Cardio

1) Perform on non-weight training days

Light to moderate cardio is a perfect accessory and compliments your resistance training. Treat it as active recovery rather than a whole workout. Best of all, it can be an outdoor activity to get fresh air!

2) Allow it to be a relaxing experience

What’s the point of doing something if you’re not having fun? An enjoyable experience will lead to a sustainable routine. Listen to your favorite jams or podcast. Before you know it, 30 minutes will fly by.

3) Keep it variable

Heading straight to the treadmill or stationary bike every time can prove to be boring. Change it up every once in a while. Neighborhood walks or local hikes are excellent options, you can even ride a real bike outdoors such as around Lake Miramar or Mission Bay!

Conclusion 

As proven, cardio is great for your health and does not ruin strength or muscular hypertrophy when incorporated properly. It is important that you don’t overdo it as it can lead to overtraining. You should also eat a sufficient amount of calories, particularly protein, to supplement muscle growth and prevent muscle breakdown. The key is prioritizing your main goals. If you want to gain muscular size, you should start with resistance training and start with cardio if your main goal is speed or endurance. Overall, you will become a better and well-rounded athlete with an all-encompassing routine.