Does Cardio Kill Gains?

One of the most commonly asked questions in the fitness industry is whether or not doing cardio kills gains. This question is often asked by individuals who are trying to build muscle mass and are concerned that doing cardio will hinder their progress. In this article, we will delve into the science behind cardio and muscle building to help answer this question.

First, it is important to understand that muscle growth is a complex process influenced by a variety of factors, including nutrition, training volume, intensity, and frequency. To build muscle, you need a stimulus that encourages muscle growth (ie. lifting weights), and then provide your body with the nutrients it needs to recover and grow. In order to maximize muscle growth, you also need to ensure that you are providing your body with adequate rest and recovery time between workouts.

Cardio, on the other hand, is a form of aerobic exercise that is designed to improve cardiovascular fitness and endurance. Cardiovascular exercise can be anything from running, cycling, or swimming, to using a rowing machine or an elliptical trainer. The goal of cardio is to increase the efficiency of your heart and lungs, which can improve your overall health and fitness.

So, does doing cardio kill gains? The short answer is, no. In fact, cardio can actually be beneficial for muscle growth. Here’s how:

Improved Cardiovascular Health

Cardiovascular exercise improves the health of your heart and lungs, which can increase your overall fitness levels. When your cardiovascular system is healthy, your body is better able to deliver oxygen and nutrients to your muscles. This means that you will have better endurance and be able to perform more repetitions with heavier weights, leading to increased muscle growth.

Improved Recovery

Cardiovascular exercise can also improve your recovery time between workouts. When you do cardio, you increase blood flow to your muscles, which can help to flush out waste products and bring in nutrients that are needed for recovery. This means that you will be able to recover faster between workouts, which can help you pack growth focused workouts closer together.

Increased Calorie Burn

Cardiovascular exercise can also help you to burn more calories, which can be beneficial for those who are trying to lose weight or build muscle. When you do cardio, you increase your heart rate and burn calories, which can help you to create a calorie deficit that can lead to weight loss. This can be beneficial for individuals who are trying to reduce their body fat levels, as a lower body fat percentage can help to improve muscle definition.

Improved Hormonal Balance

Cardiovascular exercise can also improve your hormonal balance, which can be beneficial for muscle growth. When you do cardio, you release hormones such as cortisol and adrenaline, which can help to increase muscle protein synthesis. This means that your body is better able to use the protein you consume to build muscle and get you one step closer to your goals.

However, there is one caveat regarding cardio exercise and muscle growth. If you perform too much cardio exercise, there is a small chance you could negatively impact muscle growth. Excessive cardio can increase the amount of calories that your body burns and decrease the amount of energy that is available for muscle growth. 

If your cardio workouts are overly intense, or you are not well fueled, you could eventually catabolize muscle, or in other words, consume protein fibres from your muscles to meet your body’s energy needs. This is extreme, however, and the average individual rarely struggles with this issue. Exercise physiologists suggest that a properly balanced regime of cardio and weightlifting is essential for serious fitness enthusiasts. 

All things considered, it is clear that a reasonable level of cardio does not kill gains. In fact, cardiovascular exercise can be beneficial for muscle growth, as it can improve cardiovascular health, recovery time, calorie burn, and hormonal balance. To maximize muscle growth, it is important to find a balance between cardio and weightlifting, and to ensure that you are providing your body with adequate rest and recovery time between workouts.

At MAXUM Fitness, we offer a wide selection of both cardio and strength training equipment that is perfect whether you are looking to equip your home, a commercial gym, or a fitness studio. Located in the GTA, but offering FREE Canada-wide shipping on orders over $500, MAXUM Fitness is Canada’s premier supplier of at-home fitness equipment. If you are looking to up your cardio or wieghtlifting game, MAXUM fitness has got you covered!