Скачать или смотреть How To Do Cardio (Without Losing Muscle)

"Cardio is killing your gains!"

Probably not.

Early science said that because weight lifting is anabolic and cardio is catabolic, then cardio will burn your muscle away.

But since then, higher quality, long-term research has shown you can balance cardio and lifting, as long as you do three things:

First: you do your cardio after weight training or at a separate time. It’s totally fine to do a quick, 5-10 minute cardio warm-up before lifting, but if you do your full blown cardio session before weights, you might take a strength hit.

Second: When doing high-intensity cardio, try to go for low-impact options like cycling or the elliptical. High-impact cardio like running and basketball are still great, just try to separate them from leg days by at least a day or two, and don’t overdo them.

Third: Monitor your strength. If you notice it dropping, you might be overdoing cardio. Tone back on the intensity or the amount.

BUT! Most importantly: even if there’s a little interference, you'll still make great gains as long as you're lifting consistently, sleeping well and eating enough.