Cardio without losing muscle

[JesterMania]

I've always trained mainly on weights to strengthen muscles and tennis technique, but my lack of cardio is becoming apparent in singles and I'd like to incorporate some sort of cardio workout (not sure, treadmill or cycling?) into my routine. However, I've read that there's a possibility that doing cardio will start burning away muscle as well. What do I need to do before, during, and after cardio workouts to ensure that I don't lose any muscle/weight?

 

[r2473]

What do I need to do before, during, and after cardio workouts to ensure that I don't lose any muscle/weight?

Before: Tie your shoes

During: Run

After: Shower

 

[tsongaali]

Lose muscle from exercising?

lol wut?

 

[gregor.b]

It depends on what you want the fitness for. If it is for tennis you are better off doing L A T's (lactic acid tolerance). This will allow your respiratory system to increase it's capacity and 'the burn' will not hurt/affect you quite so badly.Also,it will increase your recovery time between points. The best exercise for this is something like high intensity short distance shuttle runs (try to do it on grass as it is easier on the joints).

 

[Tennis Truth]

Normal and reasonable amounts of cardio exercise along with a normal type diet is not going to "burn away" any of your muscles. This is not something you need to be concerned about.

You might lose a little bit of fat though.

 

[ZeroSkid]

Cardio does burn muscle but not as much as it burns fat, so you need to do both cardio and weight training.

 

[chewy]

I've always trained mainly on weights to strengthen muscles and tennis technique, but my lack of cardio is becoming apparent in singles and I'd like to incorporate some sort of cardio workout (not sure, treadmill or cycling?) into my routine. However, I've read that there's a possibility that doing cardio will start burning away muscle as well. What do I need to do before, during, and after cardio workouts to ensure that I don't lose any muscle/weight?

it is true that you can lose muscle mass from cardio...BUT that is if and only if u were to do cardio for an extensive amount of time. Your body is program to burn sugar in your last meal then fat then muscle, and it doesn't burn it to the point of depletion. It is measured by the amount of time you are upkeeping your cardio workout. Of course the time is different in every one due to pulmonary/cardio lvl. a good rule of thumb for the general public is about first 30 min = burning sugar follow by 1 hour -2 hour 30 min is fat burning. if you are doing cardio for more than 3 hours then you are Definitely burning your muscle mass. this is just a general rule i use for my own purpose. I could get into different stages of heart rate and how it could affect your workout, but i think the information I provided above answered your question. =)

 

[jonnythan]

Just be sure you eat enough calories. Don't keep the exact same diet and then toss in two hours of intense cardio a week.

 

[ImAGrinch]

When people go on a diet to lose weight and also do lots of cardio, that's where they often lose a substantial amount of muscle mass. But if you're just trying to improve your cardio fitness, just make sure you eat lots of protein. The most important time to eat protein and carbs is after a workout for recovery of your muscles.

 

[charliefedererer]

When training the players the USTA works with, we usually do some sort of "running" four to five times a week. The running session usually lasts between 20 – 40 minutes, but there is a lot of variety in the types of running we do.

You’ll note that we put running in quotation marks, because much of what we do is different from the long, slow distance running many tennis players are familiar with – there is some long distance running, but the “running” sessions also involve footwork/tennis agility work, or interval runs. The type of running depends upon the periodized strength and conditioning schedule of the player.

Generally, the long distance running and longer interval repeats (400s and 800s) are done during the preparation phase when you are getting ready for the season. Shorter, higher intensity intervals (20s, 40s, 60s, 100s, 200s, and 400s) and on-court footwork/tennis agility are the main focus during the pre-competition phase in the weeks leading up to main competition or competitions. During the competition phase of the season, on-court footwork/tennis agility is the “running” focus.

Recognizing that each player is an individual, we adjust the plan depending upon the player’s cardiovascular endurance, agility and their physical and physiological strengths and weaknesses."
- http://www.usta.com/Improve-Your-Game/Health-Fitness/Training-and-Exercise/Conditioning/



HIIT - High Intensity Interval Training
http://www.intervaltraining.net/hiit.html

USTA agility drills (do these at full speed) http://assets.usta.com/assets/1/USTA_Import/USTA/dps/doc_437_269.pdf


Pete Sampras cycled to increase foot speed and to get cardivascular exercise with less pounding on his joints than running. He could sustain bursts of cycling at 250 revolutions per second - that's pedaling 4 times per second. Most cycles at gyms have revolutions/second monitored on the display. Try
sustaining bursts of "only" 150/second. Then keep trying to pedal faster.


To recover after exercise, including tennis, take in calories and protein as soon as you finish, to prevent muscle breakdown. Chocolate milk has been found in studies to be a very effective exercise recovery drink.
-http://www.xlathlete.com/xl/export/drill_sheet_Milk%20as%20a%20Post-Workout%20and%20Post-Game%20Recovery%20Aid_1324402613421.pdf

 

[GuyClinch]

Chocolate milk has too much fructose. Mix in some chocolate protein powder if you want the sweet taste without the added sugar.

Personally I think for tennis you want to be running intervals or doing something more intense like jumping rope for your aerobic activity.

The kind of aerobics that can be damaging to muscle mass is thought to be long slow aerobic like 1.5 hour walks/jogs and such.

This increased cortisol which leads to catabolism of muscle mass. But if you do tabata sprinting or run stairs or something you won't be able to do it for that long - and will not lose too much muscle.

 

[5263]

When training the players the USTA works with, we usually do some sort of "running" four to five times a week. The running session usually lasts between 20 – 40 minutes, but there is a lot of variety in the types of running we do.

You’ll note that we put running in quotation marks, because much of what we do is different from the long, slow distance running many tennis players are familiar with – there is some long distance running, but the “running” sessions also involve footwork/tennis agility work, or interval runs. The type of running depends upon the periodized strength and conditioning schedule of the player.

Generally, the long distance running and longer interval repeats (400s and 800s) are done during the preparation phase when you are getting ready for the season. Shorter, higher intensity intervals (20s, 40s, 60s, 100s, 200s, and 400s) and on-court footwork/tennis agility are the main focus during the pre-competition phase in the weeks leading up to main competition or competitions. During the competition phase of the season, on-court footwork/tennis agility is the “running” focus.

Recognizing that each player is an individual, we adjust the plan depending upon the player’s cardiovascular endurance, agility and their physical and physiological strengths and weaknesses."
- http://www.usta.com/Improve-Your-Game/Health-Fitness/Training-and-Exercise/Conditioning/



HIIT - High Intensity Interval Training
http://www.intervaltraining.net/hiit.html

USTA agility drills (do these at full speed) http://assets.usta.com/assets/1/USTA_Import/USTA/dps/doc_437_269.pdf


Pete Sampras cycled to increase foot speed and to get cardivascular exercise with less pounding on his joints than running. He could sustain bursts of cycling at 250 revolutions per second - that's pedaling 4 times per second. Most cycles at gyms have revolutions/second monitored on the display. Try
sustaining bursts of "only" 150/second. Then keep trying to pedal faster.


To recover after exercise, including tennis, take in calories and protein as soon as you finish, to prevent muscle breakdown. Chocolate milk has been found in studies to be a very effective exercise recovery drink.
-http://www.xlathlete.com/xl/export/drill_sheet_Milk%20as%20a%20Post-Workout%20and%20Post-Game%20Recovery%20Aid_1324402613421.pdf

great post and love the links!

I'm loving my HIIT wk outs and feel better on the court as well.

 

[JesterMania]

Thanks for all the great posts. I think the general idea is that unless I'm doing some abnormally large amount of cardio that I don't need to worry too much about burning away significant amounts of muscle. I just need to keep up the weights and the protein intake. Consumption of calories and protein after any form of exercise is beneficial, something like chocolate milk. I think I'll just do normal milk and maybe a bit of protein powder like what GuyClinch is saying. I'm just looking to do maybe two 30-minute cycling sessions per week. I'll try HIIT as well as I've been hearing a lot of good things about it.