21Jul/1113
How much cardio should I do when I'm trying to build muscle?
Right now I lift weights one day and do some cardio the next. I can run up to 10 miles right now but I heard to much will eventually break down the muscle. But I need to do some sort of cardio to burn of some of the extra fat. So how much running (distance or time) should I be doing?
July 21st, 2011 - 09:40
If your looking to grow lean muscle mass & keep the fat down it starts with the food intake and recovery
i know a lot of the ppl now a days are endomorphs so its tough to keep the fat off (im in the same boat)
if ur not getting enough protein added with a solid exercise program .. u wont gain much.
+ other aspects in ur diet have to be clean
on the running aspect…. try going through the web and research HIIT training… easier and more effective… 10 miles not only will start to burn the protein and muscle, but will develop ur slow twitch fibers which isnt good
if u can afford it in ur routine.. mix in circuit training to keep the heart rate up to burn fat and calories
Check out —–bodybuilding.com —– and make an account,
their forums and articles are amazing.. and free haha
Have Fun
July 21st, 2011 - 09:40
about 25 mins a day 2-3 days a week
July 21st, 2011 - 09:40
run 2.5 miles
July 21st, 2011 - 09:40
Need more info: What is your purpose in "trying to build muscle". What you’re doing is great for endurance purposes and sounds like you are in very good shape. The concern is when you are trying to "burn of some of the extra fat".
You’re brain/body need a certain amount of fat for normal body function. Hopefully, your diet is supporting your high energy losses in working out.
Working out just for looks is a dangerous practice. Work out to be healthy.
July 21st, 2011 - 09:40
try doing 2 sessions of 15-20 mins each, you may do interval/sprint training in the first session for better results
July 21st, 2011 - 09:40
The cardio is just one of the few things you need to focus on! Diet, water intake, and proper rest will really help you with your goals! Ill leave a helpful site in the source box below which outlines the diet/cardio program I use! Hope it helps!
July 21st, 2011 - 09:40
for pure muscle building i would recommend doing a 1-2 mile sprint to warm up and then lift weights. this will help you build stamina a stay loose during your workout. but if you would like to incorporate running into your routine you should run in the mornings and at night but running wont break down muscle, it will just streamline you.
July 21st, 2011 - 09:40
you can kinda only do one or the other … muscles need rest to build and cardio counteracts that … you need cardio to burn fat to see the muscle, but the muscles need rest to be seen …
you should do 3 month stages … lift hard with rest and watching carb and fat intake for 3 months, then do cardio like crazy while lifting and eating enough protein to maintain your muscle mass … always watch the carb intake and pay attention to your calorie intake vs. expenditure ….
July 21st, 2011 - 09:40
10 miles is pretty extreme unless you are training for a race. You are correct- running that far makes it more difficult to increase mass,
I’d limit your running to 30 minutes.
July 21st, 2011 - 09:40
Cardio doesn’t break down muscle, but if you are trying to build muscle you should be strength training almost everyday and alternating between muscle groups. You should always do at least ten minutes of cardio before stretching, which you should always do before training. Anyways, you can do as much cardio as you want and it should not cause your muscles to break down.
July 21st, 2011 - 09:40
Well if you are trying to build muscle, cardio is not the way to go. Lifting weights and quick short bursts of the muscles is the way to build muscle. Cardio is the way to lose weight. But no matter what kind of work out you do, it isn’t going to break down the muscle. Any form of working out will make you stronger, just some more efficiently than others. And if you are trying to burn some extra fat, then running for 20-30 minutes a day, 4-5 times a week, is most likely the best for you. However, I don’t know you personally, and it changes for everyone. Do what works best for you, but don’t push yourself to far. Remember, live your own life. Don’t let other people’s judgement live it for you.
July 21st, 2011 - 09:40
I do lot of weight lifting as well.
Usually what I do is, have a cardio day each week. 45-60 mins. I try to divide that with 2 type of cardio workout.
I also add another 15 mins cardio on the day I do my leg workout. It is great after bunch of several sets of squat, leg press, lunges and dead lifts. Gets the blood flowing, and loosen the legs muscle. Better result and you will not be stiff next day.
Regarding cardio breaking down muscle: it all depends on how long of cardio and how high your heart rate is. You can still lose fat and burn calories by keeping your hear rate low. You just have to do it a little longer. But definitely have a cardio day. That should be plenty since you can already run 10 miles
July 21st, 2011 - 09:40
How fast do you run? Without stops, or consecutive miles? Your age is also important. Although, I honestly think that 10 miles is a good distance (depends on the speed though). I would run that distance about 1-2 times a week. If you’re trying to build muscle, go to the weight room, lift high weight, low reps. Do about 4-6 sets a day. I run every day. It’s best to run every day, but distance isn’t the only thing to work at. I do 2 days of distance, one day of running 2 miles at my maximum speed, another day, I do 20/30′s (sprint for 20 seconds, walk for ten). The fourth day, I load up my ruck, and weigh myself down, then climb the biggest hill I can (1 mile up). Day five, I just do a small jog for an average distance. I do cardio exercises every day, and I lift every day. I train my muscles and cardio system every day, I don’t do the whole run one day, lift the other day thing. I want power, not average fitness.