5 workouts to increase muscle mass and improve cardio

Research indicates that the combination of strength training and cardiovascular exercises improves overall body health

Increasing muscle mass and doing cardio seem to be two different goals for those who practice physical activity. After all, the idea that cardiovascular exercise interferes with gaining muscle mass still prevails. However, this is not quite the case.

This is because lean mass is lost by doing cardio only if the practice is carried out excessively, without adequate nutrition and without the inclusion of resistance training. Otherwise, according to research conducted by St. George University, Grenada, the combination between the modalities is excellent, as it brings better results for heart health, as it benefits the entire body.

For this reason, check out 5 types of workouts to increase muscle gain and improve your cardio!

1. High Intensity Interval Training (HIIT)

HIIT involves alternating periods of high intensity with periods of rest. The goal is to improve physical condition and weight loss. However, it is also possible to do this to increase muscle mass, just maintain a satisfactory intensity volume combined with a heavy load, as performed in Kettlebell swings and burpees.

2. Circuit training

Circuit training combines strength exercises with aerobic activities. The goal is for the practitioner to alternate between stations, resting for only a few seconds. To do this, you can use weight machines, weights, dumbbells, or even resistance bands that use your own body weight. Pauses generally last 60 seconds and the time at each station is limited.

3. Crossfit

Crossfit is known to be a training high-intensity training that combines elements of Olympic weightlifting, gymnastics and cardio. According to Rick Soares Vieira, specialist in exercise methodology and Crossfit, practicing the modality improves physical qualities, such as flexibility, power, coordination, agility, balance and precision. It also “improves the general physical condition, increases lean mass and reduces the percentage of fat”, adds the specialist.

4. Calisthenics

Although calisthenics is strength training, it can also help the cardiovascular system. This is because many of the exercises used in the technique, such as jumps, burpees and mountain climbers, increase heart rate, improving cardiovascular endurance and strengthening muscles.

5. Resistance training

Resistance training is a modality that aims to sustain an effort for as long as possible. Different types of exercises are performed in the method, such as squats, deadlifts and bench presses, which increase your heart rate and improve cardiovascular fitness over time. But it’s worth pointing out: Resistance training is different for each person, which makes professional support necessary for more detailed guidance.

Consult a professional

Before practicing any of the workouts mentioned, it is essential to seek the help of a specialist because, according to Felipe Kutianski, physical education teacher, this avoids possible injuries and excesses. “You have to be careful not to exceed the limits of your body. The best solution is to always seek professional guidance and train in the sport that best suits you,” he explains.

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Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.