This is a statement you often hear, especially bodybuilders, and some personal trainers. The most extreme version is that aerobic exercise makes you fat because it causes muscle loss, which lowers your metabolism and causes you to increase fat because you are eating too much because of slow metabolism. As we have seen, these types of claims are based on certain facts but are exaggerated. Your muscles are not wasted because you run for half an hour every day.
Aerobic exercise can interfere with muscle growth or cause actual muscle loss through certain mechanisms. First, concurrent aerobic exercise and strength training lead to muscle competition. For example, steady-state aerobics leads to increased endurance adaptability, such as increased mitochondria [aerobic energy plants] and aerobic enzymes in muscle cells, while strength training can lead to muscle fiber hypertrophy or growth. Most importantly, these two activities have been shown to reduce muscle growth by half compared to mere strength training [Docherty, 2001; Gordon, 1967].
For those who are doing fitness strength training, this is not a big deal, it just means it takes longer to increase muscle mass. But for bodybuilders, it can interfere with their professional profitability. So many bodybuilders will reduce aerobic exercise or take measures to reduce interference. I think this is the first time to plant this "muscle atrophy" idea. However, please note that the aerobic exercise in these studies has been shown to reduce muscle growth, which is a far cry from muscle loss. Interestingly, there seems to be no opposite interference: increasing strength training does not interfere with heart improvement. Many of us who enter aerobic training will work with the upper body strength to supplement it, and in that case concurrent training is no problem.
There is another way that aerobic exercise can interfere with strength training, which may only take up too much time. I remember once I tried to lose weight, so I do about 90 minutes of aerobic exercise every day. I tried a certain amount of resistance training, but the time was short and it was very exhausting. I achieved even greater success as I reduced to a more reasonable time every day and set aside more time to improve. I discussed the appropriate balance of different types of training in another article.
However, due to overtraining and/or malnutrition, excessive aerobic exercise can cause actual muscle loss. Excessive aerobic exercise leads to increased production of catabolic hormones such as cortisol [commonly known as "stress hormones"], which can cause damage to muscle tissue. But the right amount of aerobics is a relaxing activity that leads to a net reduction in cortisol. After the activity is completed, only excessive aerobic activity leads to an increase in cortisol levels in the bloodstream. A study that specifically looked at how much aerobic exercise was required found no increase in cortisol at 40 or 80 minutes, but only in two hours of operation [Tremblay, 2005]. The irony is that high-capacity resistance training can produce the same effect [Stone, 1998], but I have never heard anyone warned not to lift it because it will cause your muscles to be wasted!
Another mechanism is that if your body does not have enough blood sugar, it can make it by breaking down the protein. If there is not enough protein available from food, it will be obtained from muscle tissue [Berning, 1998]. If you are overtrained or malnourished, this is only reasonable. The most obvious example is the "wall crash" in a marathon or the cyclist's "long-distance ride" in a long-distance ride. Since the brain that can only run on glucose does not get enough fuel, you may become annoyed and your judgment is impaired. I have experienced these two things and they have no fun. I don't know if my body will lose energy because of muscle burning, but it does feel that my muscles have been broken, or at least a shot. But this happened twice after exercising for about 3 hours without inhaling any fuel. On the other hand, many people who enter aerobics, using carbohydrates as fuels, will increase their consumption of inferior carbohydrates, such as white flour products or sugary drinks or basically "being power bars" that beautify candy bars. This may result in
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Overtraining proves that malnourished unhealthy lifestyles are correct.
People with a lot of aerobic exercise may cause protein deficiency: endurance exercise increases the demand for protein. It actually provides a small but not negligible fuel [you may have heard that aerobic exercise is burned by a mixture of carbohydrates and fats, depending on the level of strength, but a bit of protein in the mixture also requires protein To repair any tissue damage caused by exercise [Noakes, 2004]. Strength trainers know that they need more protein, but aerobic exercise people often don't need it. In addition, because many people who do aerobic exercise try to lose weight, They may also reduce calories at the same time, if you do this, just reduce the amount of protein to reduce protein intake. The typical recommendation for protein is 0.25-0.45 grams per pound of body weight, but endurance athletes need more 0.55 to 0.65 grams per pound [Sharkey, 2001] ].
So don't overwork, don't eat badly, don't eat garbage. Follow common sense procedures, such as a relaxed day/hard day, don't do aerobic hours per day, and don't try to lose more than one pound a week. Make sure you balance your aerobics and resistance training and your muscles will be good.
references:
· Berning, J, "Energy intake, diet and muscle atrophy", overtraining exercise, Kreider, R, Fry, A and O' Toole, M, eds, Human Kinetics, 1998.
Noakes, T, Run of Run, Human Kinetics, 2002.
Sharkey, B, Fitness and Health, Human Kinetics, 2001.
·Stone, M and Fry, A, ' Strength/Power Athletes to Increase Training Volume, Overtraining Exercise, Kreider, R, Fry, A, and O' Toole, M, eds, Human Power Learning, 1998.
Tremblay, M, Copeland J and Van Helder, W, "Effects of exercise duration on steroid hormone response in trained men after exercise", Eur J Appl Physiol, 94[5-6]: 505-13, 2005.
Orignal From: Does aerobic exercise cause muscle atrophy?
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