Superior Cardiovascular Workouts for Faster Muscle Gains
If you're looking to build muscle and improve your overall fitness and health, you might think that weightlifting and resistance training are the only ways to do so. However, it's important not to overlook the role that cardiovascular exercise can play in your muscle-building goals. Cardiovascular exercise can help improve your endurance, burn fat, and promote overall cardiorespiratory health. Moreover, incorporating certain types of cardiovascular workouts into your training can actually help you build muscle faster. In this article, we will outline some of the best cardiovascular workouts for faster muscle gains.
1. High-Intensity Interval Training (HIIT)
High-intensity interval training (HIIT) involves short bursts of intense exercise followed by periods of recovery. This type of workout can be done with any type of cardio exercise, including running, biking, rowing, or jumping rope. By pushing your body to its limits for short periods of time, you can increase your heart rate, burn fat, and stimulate muscle growth. According to research, HIIT increases muscle protein synthesis, a process that plays a key role in muscle growth.
To incorporate HIIT into your routine, choose a cardio exercise and do it at a high intensity for 30 to 60 seconds. Follow it up with a period of active recovery, such as walking or jogging, for 30 to 60 seconds. Repeat this cycle for a total of 10 to 20 minutes. You can increase the intensity as you become fitter, but be careful not to overdo it.
2. Stairmaster Workouts
If you're looking for a cardio workout that also targets your lower body muscles, a Stairmaster workout is a great option. This type of workout involves climbing stairs on a machine that simulates the experience of climbing real stairs. In addition to boosting your heart rate, the Stairmaster also activates your quads, hamstrings, and glutes, resulting in a total lower body workout. According to the American Council on Exercise, stair climbing burns up to 10 calories per minute, making it an effective way to burn fat and build muscle.
To do a Stairmaster workout, start by warming up with five to 10 minutes of low-intensity climbing. Then, increase the intensity to a level that challenges you for 30 to 60 seconds. Follow it up with a period of active recovery for 30 to 60 seconds. Repeat this cycle for a total of 20 to 30 minutes.
3. Rowing Workouts
Rowing is a total body workout that engages your upper body, core, and lower body muscles at the same time. This type of exercise can help you build strength and endurance, as well as burn calories and promote weight loss. Moreover, recent studies have found that rowing can stimulate muscle growth by increasing muscle protein synthesis, making it a great addition to your muscle-building routine.
To do a rowing workout, start by warming up with five to 10 minutes of low-intensity rowing. Then, increase the intensity and row for 30 to 60 seconds. Follow it up with a period of active recovery for 30 to 60 seconds. Repeat this cycle for a total of 20 to 30 minutes.
4. Running Workouts
Running is a classic cardio workout that can help you build endurance, burn calories, and improve your overall health. Moreover, running can help you build muscle faster by activating your leg muscles and increasing muscle protein synthesis. To get the most out of your running workout, incorporate hills and intervals into your routine.
To do a hill workout, find a hill with a moderate incline and run up it at a high intensity. Recover by walking or jogging back down the hill. Repeat this cycle for a total of 20 to 30 minutes.
To do an interval workout, run at a high intensity for 30 to 60 seconds, followed by a period of active recovery for 30 to 60 seconds. Repeat this cycle for a total of 20 to 30 minutes.
Final Thoughts
Incorporating cardiovascular exercise into your muscle-building routine can help you achieve faster results and improve your overall health. By trying out different types of cardio workouts and challenging your body in different ways, you can keep your workouts fresh and exciting while still making progress towards your fitness goals. Remember to listen to your body and adjust the intensity as needed, and always consult with a healthcare professional before starting a new exercise routine.