Ask to professionals! Cardio Q&A Session

Date
2025/03/05
Category
workout wikipedia
1 more property

Cardio? Won’t It Cause Muscle Loss?

This is a common concern among those who focus on strength training. While it’s often mentioned as a joke, many people genuinely wonder if it’s true.
Top 3 Most Asked Questions:
1.
Is cardio necessary?
2.
Does fasted cardio burn fat more effectively?
3.
Should I do cardio before or after weight training?
These questions aren’t just for beginners— even those who have been training for years have likely wondered the same.
Today’s coach, who has received these questions countless times from trainees, is here to provide clear answers. Since this is a topic often discussed with friends and fellow athletes, Burnfit teamed up to bring expert insights.
If you’ve ever debated when and how to incorporate cardio into your routine, this is your chance to get a solid answer. Let’s dive in!
Our Coach

Q. Is Cardio Necessary After Weight Training?

Coach’s Answer:
It’s not absolutely necessary, but it definitely enhances your overall workout results. Strength training alone may lead to limited cardiorespiratory endurance and slower fat loss.
Incorporating cardio helps improve blood circulation and speeds up recovery. If your goal is fat loss, cardio is essential. However, if you’re focused on muscle gain, it’s best to keep cardio to a minimum to avoid excessive calorie burn.

Q. Won’t Cardio Cause Muscle Loss?

Coach’s Answer:
Cardio doesn’t automatically lead to muscle loss. It typically happens when you engage in prolonged high-intensity cardio or don’t consume enough protein.
In fact, moderate cardio can aid muscle recovery and support fat loss. High-intensity workouts like HIIT may even contribute to muscle growth by stimulating muscle fibers.
How to Prevent Muscle Loss?
Keep cardio sessions under 30–40 minutes.
Ensure adequate protein intake.
Incorporate weight training to maintain muscle stimulation.

Q. Is Fasted Cardio More Effective Than Regular Cardio?

Coach’s Answer:
When you exercise in a fasted state, insulin levels are lower, which may increase fat utilization for energy. This is why many people choose fasted cardio for fat loss.
However, there are downsides. Lack of energy can make it harder to train at high intensity, and the risk of muscle loss increases. Performing high-intensity workouts like HIIT or weight training on an empty stomach may even lead to muscle breakdown.
If your goal is fat loss, fasted cardio can be an option, but it’s best to stick to low-intensity exercises like brisk walking or light jogging. If you’re concerned about muscle loss, consider eating a light meal before working out instead.

Q. Cardio Before or After Weight Training – Which Is Better?

Coach’s Answer:
Many people wonder whether they should do cardio before or after weight training. Each approach has its pros and cons.
Before Weight Training:
Acts as a warm-up, helping prevent injuries.
Increases heart rate, potentially improving weight training performance.
However, doing too much cardio beforehand can drain energy, making strength training less effective.
After Weight Training:
Since glycogen stores are depleted, your body may burn fat more efficiently.
If fat loss is your goal, post-workout cardio can be beneficial.
However, if you’re too fatigued after strength training, it may be harder to maintain proper form during cardio.
What’s the Best Approach?
If muscle gain is your priority, do only a light 5–10 minute warm-up before lifting and skip cardio afterward.
If fat loss is your goal, do low-intensity cardio for 20–40 minutes after your workout.

Q. I Want to Bulk Up. Should I Still Do Cardio?

Coach’s Answer:
If your goal is to gain weight, excessive cardio may make it harder to put on mass. However, skipping cardio entirely isn’t recommended either. Cardio improves cardiorespiratory endurance, helping you lift heavier weights, and enhances blood circulation, which benefits muscle growth.
If you have trouble gaining weight, limit cardio to short, high-intensity sessions like HIIT just 2–3 times a week. This way, you can enjoy the benefits without hindering your progress.

Q. My Joints Hurt During Cardio. What Should I Do?

Coach’s Answer:
If you have joint pain, avoid high-impact exercises and choose low-impact alternatives that reduce strain.
Best Cardio Options:
Brisk Walking (Adjusting incline can reduce joint pressure.)
Indoor Cycling (Low impact on knees while strengthening leg muscles.)
Swimming/Water Walking (Great full-body workout with almost no joint strain.)
Elliptical Machine (A smoother alternative to running, easier on the joints.)
Exercises to Avoid:
Running (High impact on joints.)
Jump Rope (Puts stress on knees and ankles.)
Plyometric Training (Excessive jumping can worsen joint pain.)
If you have joint issues, start with gentle exercises and gradually increase intensity to build strength without injury.

Q. Running vs. Cycling – Which is Better?

Coach’s Answer:
Choose Running If:
You want to improve cardiorespiratory endurance.
You aim for high calorie burn and fat loss.
You prefer outdoor exercise with the added benefit of Vitamin D exposure.
Choose Cycling If:
You have knee or joint issues and want lower impact.
You want to strengthen your leg muscles.
You prefer a sustainable and easier-to-maintain workout.
For weight loss and full-body stimulation, running is the better choice. But if you want joint protection and leg muscle development, cycling is ideal.

Cardio Should Be Strategic

After summarizing the coach’s answers, it’s clear that cardio isn’t mandatory, but should be adjusted based on your fitness goals. Here’s a simple guide to help you choose the right cardio approach. You can now list different cardio strategies based on goals, such as fat loss, muscle gain, endurance improvement, etc.
Recommended Cardio Strategies by Goal
For Fat Loss: 20–40 minutes of low-intensity cardio after weight training.
For Muscle Gain: Short but intense cardio (e.g., HIIT) for 15 minutes, twice a week.
For Joint Protection: Opt for low-impact exercises like cycling, swimming, or elliptical workouts.
For Fasted Cardio: Keep intensity low to avoid muscle breakdown.
To Prevent Muscle Loss: Limit cardio duration and ensure sufficient protein intake.
By utilizing cardio correctly, you can achieve not only fat loss but also muscle gain, endurance improvement, and enhanced workout performance—all at once!
Remember, it’s not about doing more or going longer, but rather about how, when, and how much you do. Find the cardio strategy that truly works for you, and you’ll see much better results.
Burnfit is always cheering for you!