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Cardio Exercise: HIIT vs. LISS- Which Form is Most Effective: https://www.youtube.com/watch?v=hgfYgb-sG6M
7 Cardio Mistakes That Slow Weight Loss: https://www.youtube.com/watch?v=v9gKFwSkG0E&t=2s
High Intensity Interval Training Tips | Top 3 HIIT Cardio Mistakes: https://www.youtube.com/watch?v=i_4C8ecUMDk&t=259s
Most People are Wrong about Cardio and Muscle Loss – Thomas DeLauer
Myth-busting time. Cardio is going to slow down your muscle gains and your strength. Burnt, totally wrong. So people will consistently tell you that your gains or your muscle growth or your strength is all going to be hindered by the fact that you’re doing cardio. Not true at all.
In fact, if you do both, you can actually have improved results within both. It’s simple physiology, if you understand a little bit of the electron transport chain, which we don’t have to go into a lot of detail about, then you’ll know that actually improving your cardio improves your weight training. And it all has to do with, of course, the mitochondria.
Mitochondria and ATP are mitochondria and ATP. Whether it’s ATP for cardio or ATP for weight lifting, it’s all still ATP. So if we improve our ATP production through one means, it’s still going to translate into helping us out with another means.
So there is a study that was published the the Journal of Applied Physiology. This one’s really interesting, it took a look at five men and five women. And it wanted to find that, if over eight weeks, if subjects did more cardio or did some endurance work, would it overall improve their strength? What would it do? So what this study did is it had these test subjects go for 30 minutes a day at 85% of their V02 max for two-thirds of a workout.
Well, there’s another study that takes a look at that, also published in the Journal of Applied Physiology, and this study wanted to take a look at combining resistance exercise, resistance training, alongside aerobic exercise to see if there was more muscle hypertrophy. Well, this study took a look at 10 subjects between the ages of 25 and 30, and it had them do unilateral leg extensions.
So what it did is it had them take one leg and do knee extensions, leg extensions, right? Had them do 4 sets of 7 reps at 85% of their one-rep max. So, basically just standard weight training regime. Four sets of seven reps.
Then with the other leg, they had them do the same weight training, but had them do some cardio for 45 minutes. Here’s what was really interesting, they found at the end of this study that there was a 17% increase in muscle size. Muscle mass on the side that actually had the cardio involved, versus a 9% increase in the side without cardio.
Literally almost twice as much muscle hypertrophy. Pretty crazy. Now, if you’re doing that with one leg and the other, I’d hate to be in that study where I have one leg bigger than the other, but I guess that’s not the problem right here. The reality is, this happened because there was more capillary density.
The capillaries that deliver the blood within the muscle were more powerful. They had the ability to deliver more blood to different areas in the muscle, triggering more recovery, more nutrient delivery, more of getting what needs to get to the muscle in a quick amount of time.