Gain Muscle, Lose Fat
Endurance athletes worry that lifting will slow them down; lifters think cardio will make them skinny. But both workouts can coexist—with a few simple rules, says University of Tampa exercise physiologist Jacob Wilson PhD, author of a recent concurrent-training study.
Train in moderation
You’re more likely to overdo it running than cycling. Running uses eccentric-type contractions that may cause damage that can inhibit muscle-building.
Don’t choose competing exercises
Your cardio and strength routines should involve similar movements so the muscle memory of one won’t override the other.
Skip the long, low-key cardio
“Sprinting, which clearly makes you very lean, won’t interfere with strength training,” says Wilson. Why? Because it’s intense and brief, like lifting.
Your muscle-saving cardio plan
Short intervals (10 to 30 seconds) of high-intensity cycling or sprinting, for no longer than 20 minutes at a time (including rest intervals).
Image from Stockexchange
If you liked this article, you’ll love these:
- Core revelations
- Abs finder
- Break loose