Cardio is an exercise focusing primarily on the heart and is usually recommended for those looking to shed off some pounds, maintain a healthy heart, or improve their general fitness, as it does quite the opposite. Whether it is running, biking, swimming or even dancing, cardio can fit into any routine. Despite it being beneficial, there are many people that take it too far and neglect the consequences of doing so. One of the dire consequences of excessive cardio, especially without a proper structure is muscle loss.
Find out why doing too much cardio is not good, especially if you want to retain your muscle mass, the appropriate amount of cardio to incorporate, and how to retain muscle mass whilst including cardio exercise. For anyone who is looking to maximize their routine without losing out on muscle retention, this guide should be helpful.
How Excessive Cardio Can Result in Losing Muscle Mass
In order to maintain muscular mass, one must take into factor a number of other aspects while also doing cardio which is beneficial, if not good, for one’s health. Here is some information about that:
1. The Muscle’s Contribution to The Metabolism
The body burns fat, actively, even when at rest. For example, the more amount of mass one carries, the more RMR one has. Additionally, if the body consumes surge amounts of cardio without an adequate intake of necessary proteins, it will channel muscle mass as fuel. So to speak, these fusion and fission processes result in losing lean mass, especially the actively metabolizing muscle tissue.
An article published in the Journal of Applied Physiology has established a correlation between excessive cardio’s release of proteins in the body, and the addition of limited intake of these proteins. If this cycle is broken by the consumption of protein or a proper resting period, the body then uses muscular stores as a source of energy and becomes stronger while metabolizing at a normal rate.
2. The Possible Hormonal Benefits and Risks of Overdoing Cardio
Working out too much and performing cardio for long durations can be too strenuous on your body. This leads to the release of stress hormones like cortisol. Cortisol is a hormone that serves a lot of important functions in your body, and certain levels are required to live, but too much of it can cause harm by causing the breakdown of muscle tissue.
Cardio has its benefits, but overdoing it dilutes the results. Some say that overdoing cardio can lead to the levels of cortisol rising, which can increase muscle breakdown while some sources lead to another opinion. A study done by PhD researchers in 2018 showed that moderate cardio can help but if one starts overdoing it, muscle growth slows down considerably as well as muscle protein synthesis.
3. The Calorie Deficit Problem or the Energy Deficit Problem
A caloric deficit can picture a person not eating enough, which can last for way too long. In a situation like this, bones may start consuming protein instead of fat as fuel for energy. Protein is a vital part of muscle activity and muscle repair, and if a certain amount of it is not consumed, then the fuel the body uses may not be fat, which results in weight gain.
4. The Overall Effect on Strength Training
The depletion of energy reserves caused by excessive cardiovascular training along with insufficient rest can seriously limit strength training. Consequently, the body starts focusing on recovering from cardio at the expense of repairing and growing muscle after weight lifting exercises. Such reversal is likely to lead to loss of strength and size of muscles over time.
The Bright Side: How to Retain Muscles While Working Out Cardiovascular
There are strategies to preserve muscle mass while working out and thankfully, giving up on cardio is not one of them. This way you will be able to avoid the shrinking of your muscles while also receiving the benefits of cardio workouts:
1. Focus on Strength Alongside Cardio
Cutting out cardio completely is not a solution. Instead, aim for a flexible approach. Thus, as part of a balanced fitness routine, integrate strength exercises because they are instrumental for building and maintaining higher levels of lean body mass, particularly when paired with a moderate amount of cardio. For those looking to preserve muscle while doing cardio workouts, resistance training should be performed two to three times each week.
Tip: Lift heavier with multi-joint foundations such as squats, deadlifts, and bench presses to gain muscle and maintain muscle size.
2. Make It a Point to Eat More Protein
One of the best ways to avert muscle wastage is to make sure you consume enough protein. Muscle protein synthesis is dependent on amino acids – the proteins the muscles are made of – so it’s crucial to ensure your intake meets the demand of rebuilding muscle tissue. While one is required to do cardio, one also needs to consume ample protein to offset the erosion of muscle that can occur.
Tip: Go for a protein intake of 1.6 – 2.2g/kg of body weight, instead of 1.2g/kg, especially if you perform cardio and resistance training. Chicken, turkey, fish, tofu, eggs, and legumes are all good low-fat protein sources.
3. Perform Cardio Not More Than 3 Times a Week
Even though one may factually claim that cardio is good for the heart, spending hours on end performing high amounts of cardio per week can be seen as counterproductive in terms of muscle retention. One can do intense cardio only 3-4 times a week and only for 45 minutes max. This prevents muscle loss and allows for recovery from stress periods.
Tip: Use lower-impact medium-range intensity workouts such as walking, cycling, and swimming for better results when muscle loss is a concern. Heart activity can be enhanced with these activities while having little strain on the muscles.
4. Emphasize Recovery and Sleep
Healing and recuperation are essential factors for the preservation of muscle. When it comes to cardio, it is constantly recommended to engage in at least maintenance cardio such as walking or even perhaps yoga on rest days. Include yoga or even stretch foam rolling.
Note: To prevent muscle catabolism in the long term, it is advised to at least have one day off per week from intense workouts.
5. Fuel Your Body Appropriately
With cardio building up aerobic fitness or even aiming for weight loss, one needs to focus on the nutrition aspect. It is strongly recommended to have a small balanced meal with carbs, protein, and fats before and after workouts to enhance energy levels while also preventing muscle loss.
Note: To replace glycogen, the post-workout meal should include carbohydrates and protein, approximately 20-30 grams, to boost recovery and restore muscle protein synthesis.
Increased Efficiency of Combining Cardio and Weights
As reported, the ideal ratio for cardio and weight training should be 1:3. The ratio tends to vary based on genetics and one’s muscle building speed. But commonly, this ratio tends to remain the same. Such balance will ensure preserving and even gaining muscle mass.
- Improve Cardiovascular Health: It is a well-known fact that people with low levels of cardiovascular fitness are at greater risk of developing heart disease and/or other chronic diseases. However, cardio exercise, such as doing aerobic exercises, improves heart function, moderates blood pressure, and also increases lung functionality, while holding onto muscle.
- Enhance Fat Loss: Strength training helps with muscle gain, which increases caloric expenditure at rest. When combined with cardio, the muscle gained from strength training complements the full spectrum. This creates an ideal environment for fat burning.
- Avoid Overuse Injuries: Overuse injuries are more prominent in sportspersons or anyone engaging in cardio or weight lifting. Rotating your regime with strength and cardio workouts helps in risk reduction.
How to Integrate These Solutions into Your Daily Routine
To strike a good cardio-to-strength training ratio, you can simply do the following:
- Create a Weekly Schedule: To avoid overworking your body, you could design your weekly workout plan and include 2-3 cardio days and 2-3 strength training days. If you wish to alternate the two, feel free to switch them.
- Meal Prep: Grab some plastic food storage containers and dish out your meals accordingly. This will better help you restore your body, while also expanding neural influence. Include foods rich in protein, healthy fats, and complex carbs to ensure you are fueling your muscles.
- Track Your Progress: To better help you understand your body, keep track of your exercise, sleeping, and eating habits. And even suggest modifications to your schedule if you’re feeling sore, fatigued, or losing muscle mass.
Concluding Remarks
Taking into account the significance of cardio for health, there rests a threat of excessive muscle wasting. And that becomes a major factor for failure in long-term fitness goals achievement. When you use cardiovascular exercise to aid in muscle growth by first conducting strength training. Allowing the body to recover, and proper nutrition, you will get the best results from cardiovascular exercise.
Many of you may benefit from using these methods in your routines. Please share your stories, or reach out if you would like to talk about modifying your exercises to achieve the perfect blend that works for you!