The idea that combining cardio and strength training will kill your gains is a misconception. Early research suggested this due to weightlifting’s anabolic nature and cardio’s catabolic effect, leading to the belief that cardio burns muscle. However, more recent, long-term studies demonstrate that you can effectively balance cardio and weightlifting if you follow a few key strategies.
Firstly, prioritize your weight training. Perform your cardio after lifting weights or on a separate day altogether. A short 5-10 minute cardio warm-up before lifting is acceptable, but avoid full-blown cardio sessions before weights to prevent compromising your strength gains.
Secondly, opt for low-impact cardio options like cycling or the elliptical when doing high-intensity workouts. While high-impact activities like running and basketball are beneficial, try to schedule them separately from your leg days, ideally with a day or two in between, and avoid overdoing them.
Thirdly, consistently monitor your strength levels. A noticeable drop in strength might indicate excessive cardio. More importantly, even with minor interference, consistent weightlifting, sufficient sleep, and adequate nutrition will ensure continued progress and muscle gain.
