Fitness professionals who have intensely focused on cardiovascular training have often found themselves lacking in muscular growth from their strength training workouts.
Can Cardio Training take away your muscle gains?
During the training workout the human body requires several resources which are considered vital for the development of muscle and strength. Such resources include, carbohydrates and calories which are consumed and converted by the body to be used as fuel to perform the workout, nutritional value food which is actively used to provide the necessary protein content for muscle growth, and the recognition of a period of rest and recovery between workouts during which the muscle tissue is allowed to repair itself resulting in muscle growth and strength increase. Muscle growth is never attained during the strength training but rather in-between the workout days.
Maintaining a consistent focus a cardio training routine will undoubtedly require a vast amount of the body's resources to perform the workout. As most of these resources are effectively consumed by the cardio training the remaining supplies left after the training has often made the task of building muscle growth a more difficult one.
Actively performing the strength training workout consumes a large portion of the body's available resources especially when training at high intensities. Taking time to rest, recuperate and refill the body with nutrients and energy supplies, ensures the availability of the resources necessary to perform the following strength training workout.
Balance Cardio with Weights
This observation has resulted in the recommendation to schedule selective days for performing cardiovascular training alternatively with a strength training workout. The problem with this suggestion lies in the fact that randomly performing cardiovascular training exercises will still require the very same resources essentially needed to enhance muscle growth and strength leaving the body with fewer resources for muscle development. This lack of sufficient resources has often led to many professionals overtraining the body as they constantly rush to replenish their bodies after their cardiovascular training in order to perform the strength training workout without recognizing a proper rest period for muscle rest and rebuilding.
However this does not mean that one cannot perform a successful cardiovascular training routine during their strength training. What many professional trainers have learnt is that cardiovascular training exercises observed to have a minimal impact on the available resources necessary for muscle building should be maintained and performed within the exercise workout by including a form of cardiovascular exercise specifically designed to complement muscular growth.
Recuperation and Recovery Cardio Training
Some of the more commonly used and recommended types of cardiovascular exercises include, the Recuperation and Recovery training often consisting of exercises such as cycling, jogging, walking and inclined walking. Including this form of cardiovascular training within the strength training workout increases the blood flow and oxidization to the target muscles thus improving recovery time after completing the strength training workout. It is important that this training should be performed as a low intensity training routine to ensure the activity does not create a negative impact on the muscle growth.
Cardio Output Development training such as the kettle bell workout focuses on the development in size of the chamber of the heart known as the left ventricle. This area of the body is responsible for the pumping of the blood which circulates the human body. By increasing the size of the left ventricle, the resting rate of the heart decreases allowing the heart rate to successfully return to its resting rate much quicker after each workout allowing increased recovery time for the following training.
Cardiovascular training known as Alactic Intervals including exercise sets such as short sprints, repetitive jumping, and medicine ball throws have been found to offer a solid supplement to any strength training workout. These exercises are performed at high impact for a period of no more than 10 to 15 seconds followed by a much longer rest periods often between 50 to 60 seconds performing no more than 10 sets of exercises. By performing such a cardiovascular training routine while maintaining the specified number of reps, duration of the exercise and rest periods ensures a minimum training time during the workout having little or no impact on the strength training.