Dear Davey

I’m trying to increase my muscle mass and so I do a lot of lifting and strength training. I also do some cardiovascular exercise like runging and sometimes biking. Is it possible that my cardio is preventing me from getting better results?

– Concerned in Montana

Dear Concerned in Montana,

You probably have nothing to worry about – but you’re certainly in good company. A lot of people are afraid to run, swim or bike because they believe their muscle mass will decrease. And there is some truth to this fear.

If you are training for a marathon or running vast distances every day, then yes – you’ll be limiting the amount of muscle that your body will add. But for the rest of us who run or jog or spin moderately, there is nothing about which to worry. If there is any muscle loss, it will be minimal.

If you’re still concerned about losing muscle mass, limit your cardio to 20 or 30 minutes a few times a week and monitor your progress. I, for example, am able to run six days a week and experience minimal muscle loss.

And conversely, cardio has many great benefits that all of us can enjoy, including:

• Fat loss, toning
• Stronger heart and lungs
• Increased bone density
• Reduced stress
• Reduced risk of heart disease and some types of cancer
• Temporary relief from depression and anxiety
• Increased confidence about how you feel and how you look
• Better sleep
• More energy

I hope that helps!

Love,