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When does cardio become detrimental to strength gains?

Posted: Fri Apr 10, 2015 2:21 pm
by mattsouth
The main reason I am asking is because I have decided to start running with my dog instead of just having her fetch and Sprint around a whole bunch. She's getting older and I'm worried about her hurting herself sprinting too much. But she loves some jogging with me. right now we do about a mile every other day at about 8 or 9 min pace, but I haven't really done cardio for an extended period for a while. Just curious what you guys think.

Re: When does cardio become detrimental to strength gains?

Posted: Fri Apr 10, 2015 2:27 pm
by mattsouth
I should add that I was thinking of increasing my distance to maybe 2 or 3 miles and was wondering if anyone had experienced negative strength gains at that point.

Re: When does cardio become detrimental to strength gains?

Posted: Fri Apr 10, 2015 8:02 pm
by stuward
It appears that once mileage passes about 20 miles a week, benefits of cardio start to diminish. I think that's a good rule of thumb for nonspecialists. Put a different way, once you pass 20 miles, you've stopped running for your health and you're running to get better at running. As long as you maintain a diet that takes your activity into account you should be OK. Ive never seen anything to suggest that 1/2 hour of running burns muscle. However I have seen suggestion that this volume aids in recovery and can help build muscle. This is consistant with the 20 mile / week range. The main thing you need to be concerned about is maintaining good form and avoiding repetitive strain injuries. Make sure you change your shoes regularly.

Re: When does cardio become detrimental to strength gains?

Posted: Sun Apr 12, 2015 5:36 am
by ephs
It depends on how challenging the runs are for you. If you increase your cardio, it can happen that you won't be recovered enough at a workout day for squats, for example. But after some weeks or months your body will adapt and you will be fully recovered on workout days.

Of course there is a training intensity at cardio from what point on it will be impossible to be recovered on every workout day. You have to figure out this point for you by yourself.

Re: When does cardio become detrimental to strength gains?

Posted: Mon Apr 20, 2015 8:20 am
by Kenny Croxdale
mattsouth wrote:The main reason I am asking is because I have decided to start running with my dog instead of just having her fetch and Sprint around a whole bunch. She's getting older and I'm worried about her hurting herself sprinting too much. But she loves some jogging with me. right now we do about a mile every other day at about 8 or 9 min pace, but I haven't really done cardio for an extended period for a while. Just curious what you guys think.
Dog Sprints

Having her perform sprints isn't going to be a problem unless she has a existing health problem. The same applies to older individuals.

High Intensity Interval Training

This is sprint training. What is interesting is that it is now being implemented for to rehab individuals with cardiovascular problems.
Basically, it is strength training for the heart.

To Heal a Heart, Train Harder
http://www.wsj.com/articles/SB100014240 ... 3459906142" onclick="window.open(this.href);return false;

With that in mind, some type of sprint training would be beneficial for your dog.

Mile Jog

A mile jog shouldn't cut into your strength training.

3 Mile Jog

This type of distance jogging will probably cut into your strength.

A good discussion on this is...

Cardio with Drs Norton and Wilson (Audio Seminar)
http://rxmuscle.com/2013-01-11-01-57-36 ... 12-13.html" onclick="window.open(this.href);return false;

Here are some of the hi-lites with the time marker of where it is referenced.

Traditional Cardio Blunts Muscle Growth, Decreases Strength and Power
8:00 minutes

Traditional Cardio shuts off Protein Synthesis
15:00 minutes

Running causes the GREATEST decrements and Cycling caused the LEAST in Protein Synthesis.
15:30 minutes

The longer you perform cardio the GREATER the decrement of muscle loss.
19:00 minutes

Harder to recover from Running. Easier to recovery from Cycling. Non-eccentric loading from Cycling allows for faster recovery. 31:30 minutes

Ultrasound measurements of the muscle during endurance cardio demonstrated a decrease in muscle size. Ultrasound measurements of the muscle during sprint interval cardio established an increase in muscle size.
51:00 minutes

Kenny Croxdale