Cardio does not have to be particularly time consuming either. For example, long distance running affects muscle construction significantly, but a few 40-60 minutes cardio sessions a week will not eat the plates on the barbell. Couple them with three low-intensity running or bike … vhamui Member Posts: 30 Member Member Posts: 30 Member. I'm in a phase where i eat a lot so with other words "put mass on". You can do some good old HIIT (high intensity interval training). You need to do cardio. And you want to gain muscle. I am pretty big for a 17 year old. This study included two HIIT workout options for experienced lifters who wanted to increase aerobic fitness without compromising strength. Most People Do HIIT Cardio Wrong – How to Do HIIT - Duration: 5:29. Does cardio kill gains? Long term cardio. I use a timer interval app I’ve downloaded on my phone. power with 60-seconds recovery. Do the right kind of cardio for you . How to Put This Strategy Into Action. So, it’s important to figure out how to incorporate cardio into your routine — without compromising your muscle gains. This study suggests doing this workout 3 times per week: 10 x 60-second cycling at ~60% of max. I am bloatmaxxing for the record. Hi! “If you do the same regime, including the same number of bouts and the same length of bouts and intensities, your gains might level off,” Dr. Astorino explains. ... a la HIIT) is the best way to achieve this. Failure to Focus . Posted on 12/08/2019 19/10/2020 by Ange. In fact, experts say HIIT is more effective in seniors and can increase energy/efficiency at a cellular level. So how do you save your gains? If you do HIIT regularly, you need to mix up your routines. But you also don't want to risk losing strength. In fact, WHAT are even "gains" and how do you describe it? It can get a bit nuanced. Do at least 20 minutes of steady-state cardio after your intervals. The thing is, this HIIT session is added to a 1 1/2 - 2 hour workout session that involves heavy lifting. There are many ways to do HIIT. HIIT is intriguing because, according to current research, it can yield a broad range of physiological gains, often in less time than high-volume continuous exercise (Daussin et al. 1. Running HIIT-style involves intervals of 30 to 60 seconds of running near your peak of ability. However, if you are doing a structured lifting program, coupled with HIIT, and a calorie surplus then it should not be a problem... August 3, 2016 2:38PM. Yet, it causes a process where our body breaks down energy stores. No matter who you are, one of the most important parts of establishing an exercise routine is finding something enjoyable and maintainable. https://bit.ly/2uYUsfh Join the PictureFit Discord https://discord.gg/picturefit Cardio, yuck! “Consistency is important, but you only need to do HIIT workouts three to five days a week. 12 Aug. You follow this almost breathless (but definitely not winded) running with a comparable cool-down period of walking.For instance, you can do a short sprint upstairs and walk back down four times in a row. Cardio is good for building endurance and using calories. Science has looked into it. And the answer is commonly misexplained. How to do HIIT. Yes, it does cause you to lose the gains you have acquired, and at a fast rate, mind you. I'm also not trying to win races or anything like that. HIIT can be done by people of all ages with modification. Most HIIT routines … But, even with these known benefits, you may be thinking “cardio can kill your gains”, but what does the science say? The answer to this depends on the extent and duration of the cardio. « 1 2 » Go. Just scrolling through a Google search of cardiovascular exercises can be overwhelming. Like with any exercise, Dr. Astorino says that you may get bored if you do the same routine regularly, and your progress may also plateau. ndj1979 Posts: 29,021 Member Member Posts: 29,021 Member Member. If I do HIIT, can I still gain weight? As a general guideline, do no more than three HIIT workouts per week on non-consecutive days. 2. I am a very active person: I usually do weightlifting 6 times a week with alternated routines that I only repeat twice a week. I am writing this post because I am kind of worried. HIIT gives you the same physiological results as long duration cardio in a fraction of the time. Walking, running, cycling, swimming, etc. Effective HIIT training will help you torch calories, build lean muscle, lose fat, improve heart health, push your limits, and increase efficiency. Increased Efficiency. All this did was kill all the gains I made over the previous few months." But for a little change, i wanted to do cardio, till i read that it can kill "gains". You know you need to do cardio. Does too much cardio kill your gains? HIIT AND weight gain?! This question comes down to High-Intensity Training vs Low Intensity and does cardio kill gains or vice versa. Make sure you’re eating enough to continue to make gains. So when aiming to build muscle, eat more of everything, not just more protein. I see people who pay for a gym program that offers seven-days-a-week classes, so they feel [the need] to get their money’s worth and take classes at least six days a week. Your body needs rest to recover. This full body HIIT workout is designed for advanced fitness levels. Feb 12, 2020 - This is a detailed answer on the question: "Does cardio kill gains?". if you are just doing HIIT to gain muscle mass, then yes that is not at all optimal. Cardio won’t “kill your gains,” but it will steal calories away from your muscles that they need for growth. How To STOP Cardio From Killing Your Gains (3 WORST Mistakes You’re Making) - Duration: 6:51. 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