1. While most of us don’t get enough physical activity (only 22.9% of U.S. adults actually met physical activity guidelines between 2010–15), there are people who fall at the other end of the spectrum — namely, people who are exercise-addicted and/or those who regularly participate in endurance events (e.g., … You can get too much of a good thing — cardio included. Second-best is after a workout. However, as you do more cardio, your body could lose muscle … How Much Cardio Is Too Much? Fix #4: Perform Strategic Cardio. But, she adds, if you approach cardio the right way, it can be very beneficial to your training. He has 15+ years of experience helping thousands of men and women lose fat, gain muscle, and build their "goal body." Therefore, if your goal is to build as much muscle mass as possible, it is probably better to limit lower intensity cardio. Rather than cutting cardio out of your routine altogether, make sure that you add strength training to your routine as well. The best time to kill off body fat with cardio is fasted, first thing in the morning. That tends to start around 300 minutes of moderate-intensity cardio per week. There are no strict rules that lay out exactly how much cardio you should do and when you should do it. While everybody is different, in general doing too much cardio each week can take away from your ability to build muscle at the maximum rate. Lifting has its own benefits, as does cardio and so by doing both, you’ll be getting the best of both worlds. Ten men aged between 25 and 30 were put through a … “Too much cardio can hinder the effects of strength training by burning up the calories needed for recovery and muscle building,” she says. In fact, far from burning away the hard work you put in on the gym floor, the researchers found cardio can actually increase muscle size. You can do cardio while bulking to maintain fitness and improve performance and recovery, but too much can impact your ability to build muscle effectively. Studies have shown that resistance training coupled with 2-3 days of cardio can lead to greater gains than strength training alone. Fitness and weight-loss coach Dave Smith told the Huffington Post that because cardio is not the most effective fat-blasting workout, you'll have to keep doing more and more if you want to see weight loss. The time of day in which you perform cardio can make it more or less effective, so if you want to limit how much you do, try to be efficient. [2,3] The takeaway here is that there seems to be a "Goldilocks" blend of cardio and resistance training. To avoid accelerating muscle loss, be mindful of doing too much cardio. Too much cardio can interfere with muscle growth—but so can too little. Jay is the science-based writer and researcher behind everything you've seen here. The other issue is that chronically doing too much cardio can lead to actually losing muscle. The exact answer to how much cardio is too much will vary from person to person, but there is a limit for everybody. How Much Cardio Is Too Much – Next Steps. This is because doing a lot of running, swimming, biking, etc. 2. between workouts can deplete the muscle energy that you would otherwise be devoting to doing strength-building exercises. But I do have some general guidelines that will minimize the extent to which cardio interferes with your gains. His work has been featured by the likes of Time, The Huffington Post, CNET, Business Week and more, referenced in studies, used in textbooks, quoted in … Research consistently shows that when lower-intensity cardio is combined with resistance training, both muscle hypertrophy and power production are suppressed [5,6]. First, cap the amount of moderate- to high-intensity cardio you do to a couple of hours a week. 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