Is there a cardio kill gain? There is a general belief in the fitness community that aerobic exercise “gains” or inhibits muscle growth, and studies show that endurance or aerobic exercise may interfere with the muscle adaptation performed by strength training. Contradictory evidence is shown with respect to.
To help you understand the research and science of the potential shortcomings of simultaneous training – do aerobic exercise and weight training (Opens in a new tab) Together in one training session – we spoke with ACSM-certified exercise physiologist, RRCA-certified running coach, and Heather Hart, co-owner of Hart Strength and Endurance Coaching. (Opens in a new tab)..
So whether you like running, cycling, or using one of the best rowing machines (Opens in a new tab) Keep reading to learn how to maximize your results at the gym to get a good sweat.
Does Cardio Suppress Muscle Gain?
Hart states that there is mixed evidence as to whether aerobic exercise can interfere with the adaptation of muscles to weightlifting and other strength training workouts.
“Many studies have shown that simultaneous training (aerobic exercise and strength training together) can result in reduced strength, power, and muscle hypertrophy, while other studies are associated with resistance training. It shows that adding aerobic exercise may not interfere with strength and strength gains, “says Hart.
For example, a recent review of sports medicine (Opens in a new tab) Studies investigating the potential adverse effects of simultaneous training on strength and adaptation have shown that simultaneous training is only harmful to explosive muscle strength, not overall muscle hypertrophy or muscle development. I concluded.
And the 2018 review was published in Sports (Opens in a new tab) The journal found that certain types of aerobic exercise, such as HIIT, appear to have little or no adverse effect on strength training-induced muscle adaptation.
Why does aerobic exercise suppress the increase in strength and size?
The underlying mechanism behind why aerobic exercise can interfere with some of the hard work in the gym is explained by Hart. She says the first potential reason is that aerobic exercise can interfere with the molecular pathways involved in adapting to strength training.
“Our body has two pathways for cell metabolism and growth in adapting to exercise: the mTOR pathway, which is normally activated during anoxic exercise such as strength training, and aerobic exercise. It’s an AMPK pathway that is activated during aerobic exercise (cardio), “says Hart. “In simultaneous training, the AMPK pathway can downregulate or block the mTOR pathway. Downregulation of mTOR can interfere with protein synthesis, or the process by which our body builds muscle.”
According to Hart, this means that if you combine aerobic exercise or aerobic exercise with strength training in the same exercise session, or if you’re too close, you may have lower returns from resistance training, such as suppressing muscle hypertrophy. Means.
“Another theory is that by combining aerobic exercise and strength training, an individual tires himself and runs out of energy storage to the extent that he does not lift as much or as often as strength training alone. It hinders profits, “says syas Hart.
Basically, if you don’t overdo it in one training session, get enough rest between training sessions, and especially if you don’t get enough calories, you can’t push hard to get the same benefits. If you were fresh and fully recovered.
“Prolonged aerobic exercise (more than 90 minutes) greatly increases the likelihood that the body will begin to use protein as an energy source, accelerating muscle proteolysis,” says Hart. “Post-exercise muscle protein synthesis replaces lost protein (in the presence of proteins and / or amino acids consumed through food), but this usually balances muscle protein neutral rather than net. Just put it back in. ”
Translation: You haven’t lost muscle mass, but you haven’t gained it either.
How to combine aerobic exercise and weights without disrupting progress
Hart says that you can combine aerobic exercise and weights well without disturbing your gain. Here are her tips for simultaneous training:
- Space your workouts. Do not do cardio and resistance training in a row in a single session, but at least 6 hours apart. However, 24 hours is ideal.
- Prioritize exercise types based on your goals. Hart says order is important if you need to do aerobic exercise and weighting in the same workout. “If increasing strength and muscle size is a priority, it’s a good idea to lift the weights before you complete your aerobic exercise,” she says. “If your goal is muscle hypertrophy, aerobic exercise should not exceed 90 minutes in a single session, as this is the point of increased proteolysis.”
- Fuel rights: If you don’t get enough calories, or if you don’t get the right nutrients, cardio can impair muscle growth and strength. “Not only do we need to increase our calorie intake to provide enough energy to complete both workouts, but we also need additional’materials’ to help repair and build muscle.” Hart says. She adds: “For individuals who are usually focused on strength training, this can mean consuming more carbs to support additional aerobic exercise. Aerobic exercise like runners and cyclists. For fans, adding strength training may mean consuming more protein to support hypertrophy. “
Can fasted aerobic exercise inhibit muscle growth?
How about exercising on an empty stomach?Do you fast (Opens in a new tab) Does aerobic exercise affect muscle growth?
Potentially, according to Hart. “The preferred source of energy for our body during steady-state aerobic exercise is glycogen, or the carbohydrates stored in our body,” she says. “When glycogen is not available, our body breaks down proteins into amino acids (from muscle) and converts them into glucose to provide energy, contributing more than 18% of our energy requirements.”
She explains that protein synthesis, or muscle remodeling, repair, and growth, is suppressed during exercise but rises shortly after training. In most cases, if you consume protein after exercising, you can replenish the protein used during exercise. However, this image changes slightly during fasted aerobic exercise.
“Research shows that after a fasted aerobic exercise, fasting can result in greater breakdown of muscle protein, making it more difficult to replace lost protein,” Hart said. increase. “In order for muscle hypertrophy to occur, muscle protein synthesis must exceed muscle proteolysis. This cannot occur without adequate food intake.”
Hart cites the AMPK metabolic pathways that are activated during energy-depleted conditions, such as steady-state aerobic exercise, especially when fasting. This can downregulate the mTOR pathway and inhibit muscle growth.
This article is not intended to provide medical advice and the reader should consult a doctor or medical professional before adopting a diet or treatment.
Take out
Cardio can hinder gain in terms of strength, size, and power, but Hart warns against using the risk of slowing progress from hindering the maintenance of your workout.
“Both cardio and resistance training are essential and necessary for optimal health. When it comes to sports and performance-specific goals, the health benefits they bring far outweigh the possible“ negatives ”. “She says.
In other words, if your schedule allows you to do aerobic exercise and weights in succession, do it, especially if it’s not every time. Refuel well before, during, and after your workout, listen to your body, and do the main types of exercise first.
This article is not intended to provide medical advice and the reader should consult a doctor or medical professional before adopting a diet or treatment.
