Gains vs. Cardio: Can You Have Both?

Achieving noticeable muscle growth requires a balance of regular strength training, a nutritious diet, and sufficient rest. One common misconception is that cardio, or aerobic exercise, might hinder muscle gain—possibly even lead to muscle loss. Let’s unravel the myth and understand how cardio fits into the bigger picture of building strength and maintaining muscle mass.

Cardio and Muscle Growth: A Complicated Relationship

Cardio exercise—activities that increase your heart rate and use oxygen as fuel—plays a unique role in fitness. While it isn’t the most effective way to directly build muscle, it can indirectly support your muscle development by boosting recovery. Here’s how:

• Enhanced Blood Flow: Cardio improves circulation, delivering nutrients to fatigued muscles and clearing out metabolic waste. This aids repair and promotes growth.

• Improved Mitochondrial Health: Studies show that aerobic exercise increases mitochondrial density in muscles, enhancing endurance and recovery. For example, middle-aged men who trained on bicycles saw a 10% increase in quadriceps growth after consistent training.

In short, cardio isn’t the enemy of gains—it’s a tool. The key is using it strategically.

How Much Cardio Is Too Much?

Overdoing cardio can be counterproductive to muscle growth, especially when paired with inadequate nutrition or recovery. But this doesn’t mean cardio should be avoided altogether.

• Moderation Is Key: The American Heart Association recommends at least 150 minutes of moderate-intensity cardio per week for overall health. This is sufficient to reap cardiovascular benefits without compromising strength training results.

• Signs of Overdoing It: Feeling constantly fatigued, struggling with recovery, or noticing diminished performance during strength sessions may indicate excessive cardio.

Integrating Cardio Without Sacrificing Muscle

Smart planning can help you enjoy the benefits of cardio without fear of muscle loss. Here are some tips to make it work:

1. Stick to a Consistent Routine

Consistency in your strength training is essential. Erratic workouts or skipping sessions won’t give your muscles the stimulus they need to grow. Build a schedule that includes both cardio and weightlifting, and stick to it.

2. Avoid High-Sugar Foods

What you eat matters as much as how you train. Limit high-glucose foods like corn syrup, honey, and processed snacks. Instead, focus on nutrient-dense meals, especially those rich in vitamins A, D, E, and K, to support muscle maintenance and recovery.

3. Use Sprints for Cardio

Sprinting is a great way to complement your strength training. It promotes the development of fast-twitch muscle fibers, improves explosiveness, and burns fat—all without excessive time commitment. Try hill sprints or short intervals with rest periods for an efficient workout.

4. Prioritize Vegetables and Whole Foods

Leafy greens and other vegetables provide essential vitamins and minerals that fuel your training and recovery. They also help regulate energy levels, making them crucial for anyone aiming to maintain or build muscle.

5. Focus on Technique and Time Under Tension

When lifting, slow, controlled movements with proper form maximize muscle engagement and minimize the risk of injury. Increasing reps and prolonging the time your muscles spend under tension can also enhance fat loss while maintaining muscle

Can Cardio Actually Help Your Gains?

Surprisingly, the answer is yes—when done thoughtfully. A 2018 review highlighted that high-intensity interval training (HIIT) has minimal impact on muscle loss. In fact, cardio can boost muscle growth by:

• Supporting Recovery: Increased blood flow means faster nutrient delivery and waste removal.

• Improving Overall Fitness: Enhanced cardiovascular health makes strength training more effective, allowing you to push harder and recover faster.

Rather than viewing cardio as a threat to muscle, think of it as a tool to complement your strength-training regimen. Proper integration can amplify your fitness journey, helping you feel stronger, recover faster, and perform better.

Final Takeaway

At SHRED, we believe the secret to balancing your cardio and strength training lies in moderation, nutrition, and smart planning. By sticking to a regular workout schedule, eating to support your goals, and choosing the right type and amount of cardio, you can keep building muscle while reaping the benefits of improved cardiovascular health.

So go ahead—lace up your sneakers for that cardio session. With the right approach, you’ll be stronger for it!