Cardio and Muscle Loss: Debunking the Fear of Losing Gains Through Aerobic Exercise

Introduction

Are you afraid that doing cardio will make all of your hard-earned muscles disappear? Well, fear no more! This common misconception has been circulating in the fitness world for far too long. It’s time to debunk this myth and show you how incorporating aerobic exercise into your routine can actually benefit your muscle gains. Get ready to be educated and empowered as we explore the truth behind cardio and muscle loss.

Cardio & Muscle Loss: The Research

Debunking the fear of losing gains through aerobic exercise:

A lot of people are under the impression that cardio will lead to muscle loss. However, this is not supported by research. In fact, research shows that aerobic exercise can actually help you build muscle and improve your overall fitness.

Here’s a look at the research on cardio and muscle loss:

Aerobic exercise does not lead to muscle loss. A study in the Journal of Applied Physiology found that six weeks of aerobic training did not lead to any muscle loss in men (1). Another study found that 12 weeks of aerobic training actually increased muscle mass in women (2).

Aerobic exercise can help you build muscle. A study in the Journal of Strength and Conditioning Research found that eight weeks of aerobic training combined with resistance training led to more muscle growth than resistance training alone (3). Another study found that 10 weeks of aerobics plus resistance training resulted in more gains in lean body mass than either form of exercise alone (4).

Aerobic exercise can improve your overall fitness. A study in the European Journal of Applied Physiology found that eight weeks of aerobic training improved VO2 max (a measure of cardiovascular fitness) more than eight weeks of resistance training (5). Another study showed that 12 weeks of moderate-intensity aerobic exercise improved heart health markers such as blood pressure and cholesterol more than 12 weeks of high-intensity interval training (6).

How to Incorporate Cardio Into Your Routine

If you’re like most people, you probably think that cardio and muscle loss go hand-in-hand. After all, isn’t cardio the enemy of gains?

Wrong.

Contrary to popular belief, cardio doesn’t have to lead to muscle loss. In fact, when done correctly, it can actually help you build muscle and improve your overall fitness level.

The key is incorporating cardio into your routine in a way that doesn’t interfere with your weightlifting workouts. Here are a few tips on how to do just that:

1. Do Your Cardio After Your Weightlifting Workout

One of the best ways to ensure that your cardio doesn’t impact your weightlifting is to do it after your lifting workout. This way, you’ll already be tired from lifting and won’t be able to put as much effort into your cardio workout. As a result, you won’t be as likely to overdo it and lose precious muscle mass.

2. Keep Your Cardio Sessions Short and Sweet

Another way to avoid losing gains is to keep your cardio sessions short and sweet. There’s no need to spend hours on the treadmill or elliptical machine; 30 minutes should suffice. And if you really want to minimize any potential impact on your muscles, stick to HIIT (high-intensity interval training) workouts which are shorter but more intense

The Bottom Line

The bottom line is that there is no need to fear losing gains through aerobic exercise. Cardio can actually help to improve muscle mass and strength, as well as reduce body fat. In fact, a recent study showed that those who added cardio to their weight-lifting routine actually gained more muscle than those who didn’t do any cardio at all. So, if you’re looking to improve your overall fitness and physique, don’t shy away from adding some cardiovascular training to your routine.