Cardiovascular exercise is important to your heart health and can assist you in losing weight. If you want to improve your cardio without losing the muscle mass you've worked hard to achieve, you can do so by altering your workout and modifying your eating habits to promote the maintenance of muscle mass during cardio training. Be sure to get your doctor's approval before starting a new exercise routine.
Rest is as important to achieving your fitness goals as exercise is. Take at least one day off from cardio training each week. Perform strength-training exercises every other day so your muscles have the opportunity to rest and recover.
Eat a meal every three to four hours to fuel your body and provide it with the nutrition necessary for maintaining muscle during cardio exercise. Consume meals consisting of lean protein, complex carbohydrates -- such as whole grain products or fresh vegetables and healthy fat, such as olive oil or omega-3 fatty acids.
Consume a healthy snack about 30 to 60 minutes before you exercise. Choose from fresh fruit or a protein bar.
Aim for approximately 1/2 to 3/4 gram of protein daily per pound of body weight, recommends College of the Canyons Nutrition Coach.
Perform cardiovascular exercises and strength training on alternate days. Perform cardio exercise that promotes muscle-building, such as interval training, rowing and swimming for about 150 minutes per week. Skip running as an option for improving cardio because the energy required to run can cause your body to lose muscle mass.
Strength-train three days per week to build and maintain muscles without putting yourself at risk for injury and fatigue due to overtraining. Perform an overall strength-training workout to maintain muscle mass all over.
Tips
References
- Centers for Disease Control and Prevention: Physical Activity
- Princeton University: Exercise and Fitness
- EatRight.org: Sports Nutrition
- Columbia University: The Skinny on Cardio and Muscle Gains in Men
- Muscle and Fitness: 3 Reasons You're Not Ripped
- Bodybuilding.com: Not All Cardio is Created Equal
- College of the Canyons: Protein-- Do You Need Extra Protein to Build Muscle?
Writer Bio
Mary Ylisela is a former teacher with a Bachelor of Arts in elementary education and mathematics. She has been a writer since 1996, specializing in business, fitness and education. Prior to teaching, Ylisela worked as a certified fitness instructor and a small-business owner.