How to Turn Cardio into Muscle-Building
Training for a 10k or a triathlon, but want to skip the super-skinny look? Here are Get-Fit Guy’s tips for combining cardio with muscle-building.
It’s probably not news to you that running on a treadmill or riding a bicycle isn’t the fastest way to build muscle. Let’s just say, though, that you’re training for a 10K, a marathon, a triathlon or some other event for which you need to be doing lots of cardio, but you don’t want to get a super-skinny, emaciated look. You want curves, tone, and a bit of muscle to go along with your big lungs!
Here are three quick tips for turning cardio into muscle building:
- 1) Eat amino acids. A recent study investigated cyclists who exercised for 100 minutes on the bicycle, and discovered that post-workout protein synthesis (which directly affects your ability to build muscle or keep from breaking down too much muscle) can be increased by consuming 20-30 grams of protein in the first 90 minutes after the workout. So eat fish, meat, protein powders, or whatever else it takes to get protein into your muscles, either before or after your workout.
- 2) Use resistance. I recommend wearing a weighted vest, running uphill, cycling against a harder resistance, using swim fins and swim paddles and trying as much as possible to make your muscles work harder and create more force during your cardio workout, rather than just working against your own body weight or against light resistance.
- 3) Limit the long stuff. You only need one long cardio session (e.g., that two-hour run or four-hour bike ride) about once every two to three weeks when preparing for competitive endurance events, but many enthusiasts spend each and every entire weekend engaged in these types of activities. Instead, try high-intensity interval training, which you can read about here.
Do you have more questions about how to turn cardio into muscle building? Leave your thoughts over at https://www.Facebook.com/GetFitGuy.
International marathon runner image courtesy of Shutterstock
About the Author
Ben Greenfield received bachelor’s and master’s degrees from the University of Idaho in sports science and exercise physiology; personal training and strength and conditioning certifications from the National Strength and Conditioning Association (NSCA); a sports nutrition certification from the International Society of Sports Nutrition (ISSN), and an advanced bicycle fitting certification from Serotta. He has over 11 years of experience in coaching professional, collegiate, and recreational athletes from all sports, and has helped hundreds of clients achieve weight loss and fitness success.