- The effect of cardio stress on muscle gain
- How to perform cardio during muscle gain
- Jogging and amateur bodybuilding
On the compatibility of power and aerobic loads, there are many disagreements. There are athletes who believe that it is simply impossible to do cardio without compromising strength training. This theory has many opponents who believe that sports without cardio cease to be full-fledged. In order to dispel doubts about the inclusion of running in the bodybuilder training program, it is necessary to analyze the effect of aerobic exercise on the process of muscle growth.
The main condition for weight gain is the consumption of more calories than expended. If it is respected, even regular daily runs will not prevent the muscles from growing. In the period of training aimed exclusively at weight gain, cardio every day, of course, is not worth it. Otherwise, excessive loads will lead to overtraining, which should be strictly avoided.
The effect of cardio stress on muscle gain
In the course of scientific research, the positive effects of running on muscle growth have been proven. Aerobic exercise stimulates protein production and boosts testosterone, the main anabolic hormone. Cardio does not interfere, but, on the contrary, contributes to the growth of muscle mass.
Running during the period of mass gain is useful because cardio:
- trains the heart muscle and has a positive effect on the cardiovascular system;
- improves endurance and helps to diversify the training program;
- stimulates the burning of subcutaneous fat and makes the muscular relief more pronounced;
- accelerates the metabolism of substances, which leads to increased appetite, and, therefore, allows you to gain weight faster.
Aerobic exercise offers many benefits during weight gain. But, of course, only when certain rules are respected.
How to perform cardio during muscle gain
Experienced athletes recommend long runs at a slow pace to increase endurance and improve the condition of the heart muscle. You must run for at least 40 minutes. The pace is sure to keep slow. Otherwise, there is every chance to begin to lose muscle mass. Short distances sprints at maximum speed are practiced by only a few athletes, most of whom are not professionally engaged in bodybuilding.
Along with the duration and pace of running, the frequency of aerobic exercise is also crucial. During the period of muscle building, cardio is recommended to be included in the training program twice a week, performing low-intensity runs for 40-60 minutes. Such cardio accelerates metabolism, improves endurance without sacrificing muscle building. When there is not enough time, you can reduce the amount of aerobic exercise to one workout per week, but increase the duration by running from 60 to 80 minutes.
Power athletes often neglect aerobic exercise, which negatively affects heart health. Avoid the adverse effects of high-quality cardio training, carried out at least once or twice a week to increase stamina and improve health.
Jogging and amateur bodybuilding
Strength training aimed solely at maintaining good physical shape, and not with the aim of performing at various bodybuilding competitions, must be supplemented with cardio. Many owners of impressive weight, inflated and sculptured muscles visit the gym with only one single purpose - to look good, having a beautiful body. Pumping up muscles only at an amateur, and not at a professional level, you should definitely do jogging to be more sturdy and fit, because thanks to cardio, excess subcutaneous fat is lost.