Are you trying to build muscle but unsure how much cardio to include in your workout routine? It's a common question among gym-goers who want to maintain their cardiovascular health while also building muscle mass. But finding the right balance can be tricky, and there's no one-size-fits-all answer. In this article, we'll explore how much cardio you should do a week when trying to build muscle and related keywords.
The idea of cardio and muscle-building can seem like a paradox, but they're not mutually exclusive. Many fitness experts recommend a combination of resistance training and cardiovascular exercise to achieve optimal results. However, the amount of cardio you should do will depend on your individual goals, fitness level, and body type.
So, how much cardio should you do a week when trying to build muscle? The answer is, it depends. If your primary goal is to build muscle, you'll want to focus on resistance training with weights, such as lifting weights or using resistance bands. Cardio can still be a part of your routine, but it should be secondary to your resistance training. Aim for 150 minutes of moderate-intensity cardio per week or 75 minutes of vigorous-intensity cardio per week, according to the American Heart Association.
To summarize, when trying to build muscle, prioritize resistance training over cardio. Aim for 150 minutes of moderate-intensity cardio or 75 minutes of vigorous-intensity cardio per week.
Personal Experience: How Much Cardio Should I Do a Week?
When I first started weightlifting, I was unsure how much cardio to include in my routine. I enjoyed running and didn't want to give it up completely, but I also wanted to build muscle. I found that incorporating cardio two to three times a week for 20-30 minutes at a moderate intensity didn't affect my muscle growth. However, when I increased my cardio to five times a week for 45-60 minutes at a high intensity, I noticed my muscle gains plateaued. I realized that I needed to prioritize resistance training and limit my cardio to maintain my muscle growth.
Should You Do Cardio Before or After Lifting Weights?
Whether you should do cardio before or after lifting weights depends on your goals. If you're trying to build muscle, it's best to do resistance training first, as your muscles will be fresh and have more energy. Doing cardio first can deplete your energy stores and affect your ability to lift weights. However, if your primary goal is cardiovascular health, you can do cardio before or after resistance training.
How Does Cardio Affect Muscle Growth?
Cardio can affect muscle growth if it's done in excess. Too much cardio can interfere with muscle recovery and growth, as it can deplete your energy stores and increase cortisol levels in your body. Cortisol is a hormone that can break down muscle tissue, which is why it's important to limit excessive cardio when trying to build muscle.
How to Incorporate Cardio into Your Muscle-Building Routine
If you're unsure how to incorporate cardio into your muscle-building routine, start with two to three days of moderate-intensity cardio for 20-30 minutes. You can do this on days when you're not lifting weights or after your resistance training. As you progress, you can increase the duration or frequency of your cardio sessions, but be mindful of your body's response and adjust accordingly.
Personal Experience: Finding the Right Balance
It took me some trial and error to find the right balance of cardio and resistance training to achieve my goals. I realized that doing too much cardio affected my muscle growth, but cutting it out completely made me feel sluggish and unenergetic. I found that two days of moderate-intensity cardio for 30 minutes on non-lifting days worked best for me. It helped me maintain my cardiovascular health without interfering with my muscle growth.
Question and Answer
Q: Can cardio help with muscle recovery?
A: Yes, cardio can help with muscle recovery by increasing blood flow and delivering oxygen and nutrients to your muscles.
Q: Can too much cardio affect muscle growth?
A: Yes, too much cardio can interfere with muscle growth by depleting energy stores and increasing cortisol levels in your body.
Q: Should I do cardio before or after lifting weights?
A: If your primary goal is to build muscle, do resistance training first and cardio second. If your primary goal is cardiovascular health, you can do cardio before or after resistance training.
Q: How often should I do cardio when trying to build muscle?
A: Aim for 150 minutes of moderate-intensity cardio per week or 75 minutes of vigorous-intensity cardio per week.
Conclusion of How Much Cardio Should I Do a Week When Trying to Build Muscle
When trying to build muscle, prioritize resistance training over cardio. Aim for 150 minutes of moderate-intensity cardio or 75 minutes of vigorous-intensity cardio per week. Finding the right balance of cardio and resistance training may take some experimentation, but be mindful of your body's response and adjust accordingly.
