One of the biggest concerns for lifters when it comes to adding cardio to their training is that it will lead to a depletion in muscle. 

We’ve been led to believe over the years that including exercises such as running and cycling will negatively impact time in the gym, but is that really true?

The Science Behind Cardio and Strength Training

Like everything in science, the answers are mixed and it can be hard to decipher.

However, the idea that cardio kills gains is a myth. Where did it come from? In the 1980s a study was designed to test something known as the interference effect. This is whether or not cardio interferes with strength gains. The study consisted of three groups, one strength, one endurance (running) and one group that participated in both the strength and cardio programme.

The results found that the cardio and strength group made similar gains in strength as the strength only group up until week 7, after this, rates of strength began to decline.

So, it’s easy to see why over time we’ve concluded that cardio is detrimental to strength training. However, when you take a look at the study, one big problem was that the strength and endurance group were completing both programmes and therefore exercising a lot more than the other two groups. The decline in strength could have been down to fatigue.

Since the study, several other studies have found that cardio is not detrimental to strength and hypertrophy, but in-fact it comes with a lot of health benefits.

Does the Time You Do Cardio Matter?

If your primary goal is to build muscle then the timing of your cardio does matter. With this goal in mind, cardio exercise should be a supplement to your training and not hinder your performance in the gym. Doing cardio immediately before your strength work may leave residual fatigue, especially if you are under fuelled and cause a lagging performance when doing your gym work.

With this in mind, you can perform your cardio immediately after your gym work if the intensity is low or leave at least a 6 hour gap between sessions. This will give your body the chance to recover.

Does the Quantity of Cardio Matter?

The amount of cardio you do will only be detrimental to your strength training if it leads to overtraining and causes fatigue which will affect performance. With this in mind, it is likely that you will only need to do 2-3 cardio sessions a week to gain the benefits of cardio exercise without it negatively impacting your other training. Like anything though, it all comes down to the person.

Some people will be able to sustain more training than others and so the best thing you can do is monitor your training and performance. If you notice after a few weeks that your performance in the gym takes a hit with the amount of cardio you’re doing, try dropping a session and see if it makes a difference.

Does the Type of Cardio Matter?

The type of cardio you do can also affect your results in the gym. Whilst running is extremely good for your cardiovascular health, it places a lot of stress on the joints. Because it consists of a lot of eccentric (lengthening) muscle contractions it also causes a lot of muscular damage. As a result, it can cause a lot of fatigue and take longer to recover, especially if you’re not used to it. Because of this, exercise that places less stress on the joints such as cycling or swimming might be a good idea. You can also incorporate HIIT style cardio when you’re short on time but want to work up a sweat.

What Are the Health Benefits of Cardio?

Cardiovascular exercise is so beneficial for your health that it outweighs any potential detriment that it might have on your strength. Some of these benefits include -

• Reduced risk of cardiovascular disease.

• Increased aerobic capacity.

• Weight loss/maintenance.

• Increased energy.

• Reduced risk of type 2 diabetes.

• Improved mental health.

What is Cardio Weight Training?

Another form of cardio that you might not have considered is cardio weight training. This is a high intensity form of weight training, usually in the style where you perform different resistance exercises consecutively with minimal rest. This can be a great alternative for people that dislike traditional cardio. Here’s an example of a cardio weight workout -

• Dumbbell thrusters.

• Push ups.

• Dumbbell rows.

• Burpees.

• Kettlebell swings.

Perform each exercise for 40 seconds with a 2-minute rest at the end of each round, for 3-5 rounds.

The idea that cardio will kill your gains in the gym is a myth. It’s possible to do both and still get great results in the gym. Including cardio into your training programme will improve your overall health and increase aerobic capacity.

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Tags: Exercise Type > Cardio