Can Cardio Build Muscle?
A widespread misunderstanding among gym-goers is that cardio will cause muscle mass loss. This is just not the case. But what is the connection between cardio and muscle building? A well-planned cardio regimen simply adds to the hard work you've already done with weight and resistance training. Cardio and strength are equally essential components of your fitness program, as are a balanced diet, rest, and a focus on your mental health. Let's go over all you need to know about cardio for muscle growth.
According to a new meta-analysis of 14 research, aerobic exercise such as running, walking, and cycling not only does not reduce but instead improves leg muscle mass. In several of the trials examined, both younger and older men who exercised 45 minutes of cardio four days a week at 80 percent of their maximum heart rate increased leg muscle growth by 5% and 6%, respectively. “Aerobic exercise, when done correctly, may result in as much muscle growth as strength training. “Intensity is more essential than time, so if growth is the aim, work up to 80 percent of your maximum heart rate.”
What is the objective of doing cardio in the first place?
Cardio is defined as any form of exercise that raises your heart rate and maintains it for an extended length of time. As you begin to breathe quicker and more deeply, your respiratory system will begin to work harder. Your blood vessels will expand to allow more oxygen to reach your muscles, and your body will produce natural pain relievers (endorphins).
The physical and mental advantages of this sort of training appear to be limitless.
Maintain a healthy weight: According to the Centers for Disease Control and Prevention (CDC), there is considerable scientific evidence that 150 minutes of moderate-intensity exercise per week can help you maintain your weight over time.
Keep heart disease at bay: Studies have indicated that increasing your heart rate with regular cardio workouts might help avoid cardiovascular disease, which accounted for 31% of global fatalities in 2012.
Mood enhancement: It should come as no surprise that studies support the function of cardio exercise in boosting your mood and raising your happiness. Cardio increases the synthesis of endorphins, which are feel-good painkillers.
Live longer: According to the Mayo Clinic, those who consistently engage in cardio exercise tend to live longer.
Sprinting Is the Best Cardio Workout
Sprinting is a low-intensity anaerobic workout. It takes a lot of strength and force to finish it. Because you are running at your maximum pace, you are using your oxygen very rapidly, as opposed to walking and rationing out your oxygen throughout your workout. This is why sprinting is only possible in short spurts. According to a study conducted by the School of Medical Sciences at the University of South Wales, those who sprint lose substantially more fat and increase muscle mass throughout the core of the body.
When you look at a snapshot of a long-distance runner vs a sprinter, this notion comes to life. Sprinters have considerably more defined muscle mass than other athletes. Sprinters' muscular definition is also due to including strength training in their preparation, whereas elite distance runners may avoid it since they do not want to carry the extra weight. So, for our money, the best cardio for muscle growth is a well-planned sprinting regimen.
Whey Protein & Cardio
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Cardiovascular exercise should be included in strength training on a regular basis. The idea that endurance exercises, when done correctly, will result in muscle mass loss is baseless. The benefits of regular cardio exercising have been scientifically proved, and they also indirectly promote muscle building.