For dedicated gym-goers, the fear that cardio might undermine hard-earned muscle gains is common. However, exercise scientist Mike Israetel, PhD, clarifies that cardiovascular exercise is not as detrimental as many believe.
Health guidelines recommend at least 150 minutes of moderate aerobic activity weekly. Israetel states that while extreme endurance training can cost some muscle, a balanced approach offers significant health benefits with minimal impact on growth.
"You can boost your cardiac health, wellness, and longevity, and cost yourself like 5 percent or less rapid muscle growth," says Israetel. He emphasizes managing the volume and intensity of cardio to complement strength training rather than hinder it.
The key takeaway is that cardio is not the enemy. Finding a sustainable modality and balancing it with your workouts can enhance overall fitness without sacrificing gains.