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Will Cardio 'Kill' Your Hard-Earned Muscle? We Asked an Expert for the Final Answer

Photo credit: fotostorm - Getty Images
Photo credit: fotostorm - Getty Images

From Men's Health

You’re not the first reader to struggle with this misapprehension and doubtless won’t be the last. Folk wisdom has long held that chasing stamina will burn away muscle.

It’s nonsense.

For a start, this takes a hopelessly narrow-minded view of what cardio is. It’s not just long runs, weekend sportives and mind-numbing sessions on the Versaclimber. By definition, cardio is any exercise that raises your heart rate for an extended period, increasing your endurance and expanding your lung capacity.

And it includes everything from Hero WODs to sex. “Too many people look at training as cardio or strength,” says PT Jonny Jacobs.

Sure, focusing exclusively on running means you’ll end up losing muscle mass. However, doing nothing but heavy lifts won’t make your lungs stronger. But the two can be combined. Ensuring your heart rate stays high during strength workouts is the most
time-efficient route to the fitness gains you want.

Try protocols such as AMRAP (“as many rounds as possible” of a group of moves in a set time), or EMOM (completing a set of moves “every minute, on the minute”). Keep the weights light: “This enables you to train for longer, as you’ll recover faster between sets,” says Jacobs. A spicier workout protocol you will not find.

You’d still rather keep your cardio and lifting separate? Add sprint intervals to the end of your strength workouts. Chase down big results with our finishers below.

Photo credit: AJ_Watt - Getty Images
Photo credit: AJ_Watt - Getty Images

Make Cardio Great Again

Don’t let yourself be gym-timidated. Try out some little-used kit for a fitness burst

Ski-Erg: 10x100m Sprints, 30 sec rest

Sticking to a short distance lets you maintain a high level of intensity.

The Sled: 5x60sec Work, 60 sec rest

Forget about adding weights. Just move fast and beat your distance.

Air Bike: 5 x 20kcal, 60sec rest

Push with arms and legs to max speed. Enjoy the longer rest – so you can go full pelt again.


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