Much of the criticisms of cardio-based exercise are unfounded, as this article has pointed out. This was in comparison to no change in the cross-sectional area for the control group (whom did not engage in the high-intensity cardio program). Cardio burns calories and if you do not eat enough to cover the calories burned during cardio, you have a chance of stalling your muscle growth. Some of the more common treatments include ice, massage, rest, and dietary supplements. However, we are now seeing more and more studies that show how high intenstiy interval training actually burns much more fat than steady state cardio does. What studies on concurrent training are really telling us is that during the bulking cycles when muscle and strength are your priority, keep your cardio to a minimum - … Another study done in 2001 at the East Tennessee State University found similar results. In one study, 10 minutes of interval training, done three times a week, delivered many of the same benefits as 150 minutes (50 minutes, three times a week) of traditional cardio [4]. The high-intensity cardio program consisted of four sets of 4 minutes running at ~90% heart rate max followed by three minutes of active rest. If you want to lose your gut, without having to follow a set of confusing diet rules, cut out entire food groups, or eat foods that you don’t like or have never heard of, the Gutless nutrition manual will show you how it’s done. In some research studies that were conducted on untrained individuals, the subject could gain both, strength and muscle, while doing cardio … Much of the concern about cardio killing your gains started back in 1980, when a researcher by the name of Robert Hickson published a paper titled Interference of Strength Development by Simultaneously Training for Strength and Endurance. In contrast, low intensity cardio is not ideal for gaining muscle mass. Ten hours after the run, there was also a trend for masters triathletes to produce a slower time trial performance than their younger counterparts. In fact, there are various studies to show that cycling alone can stimulate muscle growth in the legs, albeit in untrained novices rather than seasoned lifters [8, 9, 10, 11]. By the end of the three-month study, subjects in the continuous group had ridden for 27 hours. You just need to be aware that the pain relief is temporary and will resume again after your cardio session [9]. running vs cycling). Seen by many as the father of endurance exercise research, Holloszy would go for a daily run through the local park. Studies have shown that resistance training coupled with 2-3 days of cardio can lead to greater gains than strength training alone. In this study, male and female subjects engaged in high intensity cardio exercise three times per week for 10 weeks [11]. Cardio can enhance muscle building Other research from Mid Sweden University says striding out to the track might enhance your size gains too. VO2 peak, a measure of aerobic fitness, increased by 15-20% in both groups. He’d lost some muscle, and was on a mission to get it back as fast as humanly possible. While you don’t want to cut out cardio completely, you don’t want to end up losing muscle and killing your gains. Let me give you a few examples of how to put it all together. Cardio does have the potential to kill your gains, especially if your training program looks like the one Hickson had his subjects doing back in the day. The type of cardio you’re doing (i.e. If you want something that doesn’t take up as much time, go for HIIT. For this article’s purpose, we’ll treat all forms of cardio the same, and solely distinguish between the intensity of a given cardiovascular activity. While walking isn’t going to have much of an impact on your cardiovascular fitness (unless you’re completely out of shape), it is going to change your health for the better. Muscle mitochondrial content also increased similarly after HIIT and steady-state exercise. While you likely refer to this feeling as pain or discomfort, the scientific term for this is ‘Delayed Onset Muscle Soreness’ or DOMS. In addition to the health benefits associated with cardiovascular exercise, cardio has also been shown in numerous studies to lower body fat percentage and fat mass. When Hickson moved to Chicago, and opened a new laboratory at the University of Illinois, that was exactly what he did. He had four days a week to train, and wanted my help to make sure that his program was set up properly. I’d also suggest that you focus mainly on low-impact cardio, such as cycling, swimming, rowing or even incline treadmill walking, rather than running. 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