Does cardio kill gains? Here’s what the science says

While some studies suggest cardio may negatively impact explosive strength, it's not always the case.

What Recent Research Shows:

• Cardio and strength training together can decrease strength, power, and muscle size.
• However, the effects on the body can vary depending on the training program.
• Explosive strength may be negatively impacted, but general strength and muscle size are not affected.
• Concurrent training does not always hinder muscle and strength gains.

According to a recent study, cardio exercises like HIIT may not impact muscle growth as much as previously thought.

Key Takeaways:

• High intensity interval training (HIIT) may have less of a negative effect on resistance training-induced muscle adaptations.
• Choosing the right type of cardio workout can maximize the benefits of exercise.

Hart explains why combining cardio with strength training may hinder muscle development.

• Cardio can interfere with the pathways responsible for strength adaptations.
• Concurrent training can downregulate the mTOR pathway, inhibiting protein synthesis.
• This means that doing cardio and strength together may lead to reduced muscle growth and strength.

• Incorporating cardio into your workout routine may slightly hinder muscle strength and size growth.
• Hart explains that cardio can disrupt the pathways responsible for muscle adaptations to strength training, limiting the results of your resistance training.
• This is because cardio activates the AMPK pathway, which may inhibit the mTOR pathway responsible for building muscle. Doing cardio and strength training in the same session or too close together can hinder muscle hypertrophy.

Combining cardio and resistance training may lead to depleted energy stores and hinder potential gains, according to Hart.

Why it matters:

• Attempting too much in one workout session, without proper rest and calorie intake, can diminish workout intensity and hinder progress.
• It's important to find a balance and prioritize adequate rest and nutrition for optimal gains.

• Cardio workouts lasting over 90 minutes can cause muscle breakdown, says Hart.
• To avoid this, replenish lost protein with protein or amino acids after a workout. This maintains muscle balance, rather than promoting muscle growth.

Are you confused about whether to do cardio before or after weights? You can successfully combine both without hindering progress. Here's how:

1. Space out your workouts to allow for rest and recovery time.
2. Prioritize the type of exercise based on your goals.
3. Fuel your body properly with enough calories and nutrients.

Pro Tip: For optimal results, lift weights before completing cardio and make sure to consume adequate calories and nutrients for both types of training.

Fasted cardio, or exercising on an empty stomach, can hinder muscle growth by breaking down protein from muscles for energy instead of using stored carbohydrates :

• Inhibited protein synthesis: Fasted cardio during exercise makes it harder to rebuild lost protein.
• Hypertrophy: Muscle growth requires protein synthesis to exceed breakdown.

To support muscle protein synthesis & growth, it is important to consume enough protein after fasted cardio

In simple terms, during cardiovascular exercise like running on an empty stomach, a metabolic pathway called AMPK is activated which can limit muscle growth by reducing another pathway called mTOR.

To summarize:

• AMPK: activated during energy-depleted states (like fasting or exercise)
• mTOR: pathway that promotes muscle growth
• AMPK inhibits mTOR, which inhibits muscle growth

When working out, don't let the idea that cardio might hurt your muscle gains stop you. Both cardio and resistance training are important for your overall health. Have a balanced workout and prioritize your primary type of exercise first, if possible. Listen to your body, fuel it well, and don't let fears of inhibition hold you back.

Key Takeaways:

• Cardio and resistance training are necessary for optimal health.
• Do your primary type of exercise first, if possible.
• Fuel well and listen to your body.

This article serves as a disclaimer, aimed to inform readers that the information provided is not intended to replace medical advice. It is important for individuals to consult their doctor or healthcare professional before making changes to their diet or seeking treatment, as every individual's needs and circumstances may vary.

It is crucial to prioritize your health and well-being, and seeking professional guidance is the best way to do so.