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Cardio exercises are exercises that increase heart rate such as running, jumping, swimming, ... to help strengthen the heart, lose weight, burn excess fat and reveal solid muscles. Besides, if you practice cardio and combine it with a reasonable diet, it will help develop muscles and help the practitioner have a desired physique.1. Does cardio exercise gain muscle?
Cardio exercises are cardiovascular-related exercises that help the body increase fitness, control heart rate, and support blood circulation. As a result, the supply of more oxygen to the whole body in general and muscle cells in particular is also improved in a positive way. In addition, doing cardio also allows the body's cells to burn fat more efficiently during exercise and at rest.
Besides, when doing cardio combined with a reasonable diet will develop muscle gain and thereby help you have a healthy physique. According to one study, muscle development physiologically at the genetic level, responses that promote cell growth, nutrient, oxygen and energy levels were observed after training sessions. Conversely, there are also catabolic reactions that cause muscle wear and tear after exercise.
MORE: Cardio exercises to reduce belly fat and body
Tập cardio kết hợp với một chế độ ăn uống hợp lý sẽ phát triển tăng cơ bắp
2. What intensity of cardio strengthens muscles?
For both women and men regardless of age, endurance training and aerobics are equally beneficial. Maintaining exercise promotes responses such as increased anabolism, muscle protein response, and amino acid distribution, as well as reduced inflammation, and reduced protein and DNA damage. During your workout, keep your heart rate intensity at least 80% to promote muscle gain.
People who are living a sedentary lifestyle such as working in an office, the elderly,... the frequency and intensity of exercise will be less. Therefore, muscle mass will decrease and often cardiovascular disease, obesity. Therefore, exercise is essential to improve cardiovascular health, vascular system, increase resilience and increase physical strength.
MORE: How many minutes a day should you do cardio to lose weight?
Tập luyện sức bền và thể dục nhịp điệu đều mang lại lợi ích cho sức khỏe
3. What cardio exercises help build muscle?
Cardio exercises are divided into 2 types: low-intensity cardio and high-intensity cardio. High-intensity sports such as weight training and swimming will be more effective than low-intensity subjects such as cycling. Therefore, the training schedule will depend on the lifestyle as well as the goals you set.
To ensure that the training process for fat loss and muscle gain takes place effectively, you need to pay attention to the following issues:
The intensity must be high: 80% HRR or more. Do cardio 3-5 days/week on average. Older people may have fewer days than younger people. Exercise 30-45 minutes/day Choose exercise that you like and is suitable for you. Maintain exercise for at least 3-4 months. In short, doing cardio not only improves cardiovascular health and circulatory system, but also helps in physical development and strengthens muscles. Therefore, to have a healthy body, you should maintain a routine of exercise combined with a suitable diet to achieve high efficiency.
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References: mensjournal.com, menshealth.com, trainmag.com
