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Cardiovascular exercise, also known as cardio, has long been a topic of debate among fitness enthusiasts. Some argue that it is an essential part of any workout routine, while others claim that it can actually hinder muscle growth. In this article, we will examine the question: does cardio burn muscle? We will also discuss some common mistakes that people make when incorporating cardio into their fitness regimen.

Study shows that you may expect cardio to burn muscle when the two are done in close succession

One study conducted by researchers looked into the effects of cardio on muscle growth. The findings suggested that performing cardio immediately after resistance training may have a negative impact on muscle gains. The study indicated that the detrimental effects were more pronounced when performing high-intensity cardio exercises.

However, it is important to note that these findings do not mean that cardio should be completely avoided. Cardiovascular exercise offers numerous benefits, including improved heart health, increased stamina, and enhanced calorie burn. Instead, it is essential to understand how to incorporate cardio effectively into a workout routine without sacrificing muscle gains.

Does cardio burn muscle or fat first?

Another common question is whether cardio burns muscle or fat first. The general consensus among experts is that during cardio exercises, the body primarily uses stored carbohydrates (glycogen) as fuel. Once the glycogen stores are depleted, the body starts to break down fat cells for energy. This is why cardio is often recommended for weight loss.

However, it’s important to note that the body doesn’t exclusively burn fat or muscle during cardio. The ratio of fat to muscle burned is highly individual and depends on factors such as exercise duration, intensity, and an individual’s metabolic rate. Additionally, incorporating strength training and maintaining a balanced diet can help preserve muscle mass while burning fat.

To prevent muscle loss during cardio workouts, there are several strategies you can implement. First and foremost, ensure that you are consuming sufficient protein as part of your overall diet. Protein is essential for muscle repair and growth, so adequate intake is crucial to preserve muscle mass.

In addition to proper nutrition, timing is also vital. To maximize muscle gains, it is advisable to separate cardio and resistance training sessions. This can be done by dedicating specific days to each type of workout or by doing them at different times of the day. By spacing out these activities, you allow your muscles to recover adequately and minimize the chances of muscle breakdown.

Lastly, consider the type of cardio exercises you perform. Low-impact activities like brisk walking, swimming, or cycling are generally considered less likely to cause muscle breakdown compared to high-impact exercises like sprinting or jumping. It’s important to choose activities that align with your fitness goals and that you enjoy doing consistently.

In conclusion, cardio does not necessarily burn muscle when done in moderation and with proper planning. It is crucial to strike a balance between cardio and resistance training, ensuring adequate nutrition and allowing enough recovery time for your muscles. By following these guidelines, you can enjoy the benefits of both cardio and muscle growth, achieving a well-rounded and healthy fitness routine.

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