Cardio Workouts and Muscle Building
August 20, 2009
We keep reading about lifting weight, strength training in order to build muscles. Has it occurred to you to combine weight lifting and cardiovascular exercises?
All athletes often have this dilemma; can I combine cardiovascular exercises with lifting weights? Will the goals conflict each other?
In general, it is advised that one should avoid cardiovascular exercises if they are attempting to build muscle mass. Alternatively, at the very least they are asked to keep it down to the minimum level possible.
The reason for this is that cardiovascular exercises burn lots of calories and they increase the rate of the metabolism. As a result, this will stall the building of muscles and muscle mass. The way to counter this issue will be to determine the optimum amount of calories to be consumed to balance out the situation.
The key to calorie consumption is to eat enough to balance out energy requirements of the body. Further, calories need to be consumed to take in account the calories expended in exercising. On an average, this translates to at least 500 extra calories if you desire to build muscles.
The Katch-McArdle formula is a sound way of arriving at BMR. This is a function of weight in kilograms, age in years, and a height in centimeters. This formula has different multiplying factors for men and women.
The BMR is arrived at using this formula. Thereafter a multiplying factor is applied to the BMR based on lifestyle factors (will be illustrated below). This will yield a number that will be the optimum amount of calories required in a day.
500 extra calories need to be consumed in addition to top the number arrived herein if you want to build muscle mass.
As discussed above BMR is multiplied with 1.2 in case of a sedentary lifestyle, 1.375 in case of slightly active people, 1.55 in case of moderately active people, 1.725 in case of very active people, and 1.9 in the case of extra active people.
A person desirous of building muscle may use the 1.725 multiplying factor. Add 500 extra calories to this to arrive at the total caloric amount required for the day. You may then split this into about 6 meals to be consumed throughout the day.
Proper consumption in addition to sound workout techniques will yield the desired results.
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