Cardio Vs. Weight Training

chicorac

I was told to much cardio can break down the muscle you build from weight training if you do to much. How much is to much cardio? I'd like to continue to build muscle but really enjoy my zumba, tae bo, and walking.

Please help!!!!

ninerbuff

Try for just 30-60 minutes of cardio max. And ALWAYS do it after weight training and not before since depleting glycogen levels before lifting can result in muscle catabolism.

chicorac

I ususally do cardio on different days then weight training. Is it ok to still have 3-4 cardio days with only 2 days of weight training.

kdiamond

I personally would do at least 3 days of intense weight training and fit the cardio in wherever you can. Focus on the weights before the cardio.

joejccva71

3 days of cardio with 30 min sessions each per week is enough.

I do cardio twice a week for 30 mins, but I do 7 mins of eliptical warm-up before weight training which is optimal.

Everyday I see folks at the gym do 60 minutes of sprinting on the treadmill twice a day, and after about 3 weeks they come to me with a sad face. Also the people that run outside for 45 mins in 110 degree heat with 100% humidity isn't noble, it isn't brave, it's stupid...but people do it everyday in the DC area. They don't even carry a water bottle with them.

I shake my head everytime.

RangerSteve

I ususally do cardio on different days then weight training. Is it ok to still have 3-4 cardio days with only 2 days of weight training.

You're going to get a lot of people who are going to come in and tell you to do it their way because it works for them. In reality, the way you're doing is actually best for a couple reasons:

1) You enjoy separating cardio and weight. Well, I'm assuming this is true since you're doing it this way. If so, continue doing it this way as it's something you can do for the rest of your life without hating it.

2) Metabolic pathways. Your body reacts differently to weights and cardio training. Weights tell your cells to start protein synthesis through the mTOR pathway and cardio tells your cells to build mithochondria through the AMPK pathway. That might sound like a foreign language but separating weights and cardio is good for maximizing the benefits of each.


In summary, do what you ENJOY doing and what you happen to enjoy is the correct way as far as science shows. Don't listen to people who tell you that X amount of time is what works and that Y time will somehow turn your hard earned muscle into flab. If you want more muscle, work out an extra day with weights. If you want the benefits of cardiovascular exercise, do an extra day of that. Good luck.

liftingbro

If you lift weights, your nutrition right (see protein intake and not too huge a deficit) and stick to 90-120 minutes per week total of cardio you should be fine.

It's cardio and weight training, not cardio vs weight training.

People should do both for health and fitness reasons. Cadio keeps your heart and lungs healthy and strength training inceases functional strength, bone density, and will do more to make you look better than cardio alone. These are just a few benefits of doing both.

RunHardBeStrong

Everyone is different but in general you start losing muscle after about an hour of steady state cardio.

RangerSteve

Everyone is different but in general you start losing muscle after about an hour of steady state cardio.

Why would you start losing muscle after 60 minutes of steady state cardio?

liftingbro

Everyone is different but in general you start losing muscle after about an hour of steady state cardio.

Maybe if you were doing this everday, but you're body does not just flip over to burning muscle at 60 minutes. The issues is that cardio burns so many calories it can sometimes be easy to get into too large of a deficit which is what causes muscle loss. Much of this can be mitigated with proper nutrition and lifting.

The other factor is if you are spend an hour or more doing cardio, most people wouldn't be lifting that much either. Not enough lifting + too much cardio + poor nutrition = muscle loss.

joejccva71

Not enough lifting + too much cardio + poor nutrition = muscle loss.

^ This.

Like Mcrow said and I emphasize the "poor nutrition" part, because even if you lift, and do a good amount of cardio each week...if your diet is not in check and you try to lose too much weight too fast...you are guaranteeing it be muscle loss.

arc918

What are you goals? Drop lbs, get toned, get big or what?

chicorac

Thanks everyone!!!

I'd like to tone and build some nice muscle tone. I've currently hit my weight loss minimum ( wouldn't hurt to lose another 5 lbs) so my focus primarily is toning to look better in my clothing. I enjoy zumba and tae bo and typically do them for 1- 1 1/2 hrs twice a week and walk 2 days a week but I don't want to start losing the muscle I'm fighting to build.

As far as my nutrition, my diary's open. I'm open to any ideas, suggestions or comments.

Thanks again everyone

butters1

bump - good info thanks

1sisrat

this all really is good info! I've always been a cardio queen.... recently I realized that maybe I'd get rid of these last 10 lbs if I lifted more, or did cardio/weight workouts. We'll see!

RunHardBeStrong

Everyone is different but in general you start losing muscle after about an hour of steady state cardio.

Why would you start losing muscle after 60 minutes of steady state cardio?

I guess I worded it wrong...from everything I've read after about an hour of steady state cardio your body starts burning muscle as fuel because you are usually out of glycogen by then to burn.