{"id":2331,"date":"2024-12-20T10:19:57","date_gmt":"2024-12-20T10:19:57","guid":{"rendered":"https:\/\/blog.muscleblaze.com\/?p=2331"},"modified":"2024-12-20T10:21:02","modified_gmt":"2024-12-20T10:21:02","slug":"cardio-exercises-that-help-retain-build-muscle","status":"publish","type":"post","link":"https:\/\/www.muscleblaze.com\/blog\/bodybuilding\/cardio-exercises-that-help-retain-build-muscle\/","title":{"rendered":"Cardio Exercises That Help Retain &#038; Build Muscle"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Hello Ziddis! When you start your fitness journey you feel cardio is going to fix all your issues. As you progress you move on to strength training and disregard cardio. This is a trap we all fall into. The real fitness journey is not about moving on from your cardio stage but about moving with it. Let\u2019s check out how doing cardio exercises can help retain and build muscles as opposed to the popular layman&#8217;s beliefs.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How Do Cardio Exercises Help Retain and Build Muscles?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Cardio exercises are expected to just reduce body fat but here are a few more things they do which in the bigger picture contribute to retaining and building muscles.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Improve Blood Flow: <\/strong>This helps in improving circulation and delivering more oxygen and nutrients to your muscles. This also helps in faster recovery after your workout.<\/li>\n\n\n\n<li><strong>Utilizes Fats: <\/strong>Utilize fats which make it easier to convert them into muscles without affecting the body mass.<\/li>\n\n\n\n<li><strong>Balances Hormones:<\/strong> Regular moderate like swimming or jogging have shown great effect on our hormonal health.<\/li>\n\n\n\n<li><strong>Look Better: <\/strong>With more even distribution of your gains, you look better when you engage in cardio exercises<\/li>\n\n\n\n<li><strong>Increased Stamina:<\/strong> Cardio helps boost stamina.\u00a0<\/li>\n<\/ul>\n\n\n\n<ol class=\"wp-block-list\"><\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Cardio exercises in itself are responsible for boosting weight loss but when combined with strength training this combo can work wonders to retain and build muscles.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"900\" height=\"500\" src=\"https:\/\/blog.muscleblaze.com\/wp-content\/uploads\/2024\/12\/Artboard-4.png\" alt=\"Best Cardio Exercises\" class=\"wp-image-2334\" srcset=\"https:\/\/www.muscleblaze.com\/blog\/wp-content\/uploads\/2024\/12\/Artboard-4.png 900w, https:\/\/www.muscleblaze.com\/blog\/wp-content\/uploads\/2024\/12\/Artboard-4-300x167.png 300w, https:\/\/www.muscleblaze.com\/blog\/wp-content\/uploads\/2024\/12\/Artboard-4-768x427.png 768w\" sizes=\"auto, (max-width: 900px) 100vw, 900px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Best Cardio Exercises<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">While not all cardio exercises help in reaching the same result, you must skim through what fits your goals and embrace some of these best cardio exercises.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Rowing: <\/strong>This helps in chest, bicep and tricep muscle building as well.<\/li>\n\n\n\n<li><strong>Cycling:<\/strong> Helps in building stronger quads and calves.<\/li>\n\n\n\n<li><strong>Incline walking:<\/strong> To help burn more calories.<\/li>\n\n\n\n<li><strong>Battle Ropes: <\/strong>Help tone your arms and shoulders.<\/li>\n\n\n\n<li><strong>Swimming: <\/strong>to build endurance and overall fitness.<\/li>\n<\/ul>\n\n\n\n<ol class=\"wp-block-list\"><\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Cardio Exercises for Weight Loss<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">For all those who are <a href=\"https:\/\/blog.muscleblaze.com\/generalfitness\/the-weight-loss-enigma-is-cardio-the-only-thing-that-works\/\">looking to lose weight<\/a>, meet Cardio Exercises- the king of weight loss. Till now we tried to understand how cardio helps retain and build muscles. Here are a few cardio exercises for weight loss:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Skipping ropes<\/li>\n\n\n\n<li>High-Intensity Interval Training<\/li>\n\n\n\n<li>Circuit training<\/li>\n\n\n\n<li>Kickboxing<\/li>\n\n\n\n<li>Swimming<\/li>\n\n\n\n<li>Jogging<\/li>\n<\/ul>\n\n\n\n<ol class=\"wp-block-list\"><\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">All of these cardio exercises are excellent for burning your fats and result in quicker weight loss.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"900\" height=\"500\" src=\"https:\/\/blog.muscleblaze.com\/wp-content\/uploads\/2024\/12\/Artboard-2.png\" alt=\"Cardio Exercises for Weight Loss\" class=\"wp-image-2335\" srcset=\"https:\/\/www.muscleblaze.com\/blog\/wp-content\/uploads\/2024\/12\/Artboard-2.png 900w, https:\/\/www.muscleblaze.com\/blog\/wp-content\/uploads\/2024\/12\/Artboard-2-300x167.png 300w, https:\/\/www.muscleblaze.com\/blog\/wp-content\/uploads\/2024\/12\/Artboard-2-768x427.png 768w\" sizes=\"auto, (max-width: 900px) 100vw, 900px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Cardio Workouts at Home<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">No gym membership or time to go to the gym? No worries! These simple cardio workouts at home have you covered. These simple at-home cardio workouts do not need any fancy equipment and can help you get fit in no time. All you need is your willpower, comfy <a href=\"https:\/\/www.muscleblaze.com\/categories\/apparel?navKey=CL-5941\">gym wear<\/a> and a water bottle to stay hydrated.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Burpees: Perfect combo of strength and cardio<\/li>\n\n\n\n<li>Mountain Climbers: Gets you trek ready<\/li>\n\n\n\n<li>Jumping Jacks: Classic fun workout<\/li>\n\n\n\n<li>High Knees: Warm up those joints as you get slimmer<\/li>\n\n\n\n<li>Dancing: Adding some grace to your cardio and voila you are now talented and fit!<\/li>\n\n\n\n<li>Pro tip: Always invest in a good pair of jogger pants even for your cardio workouts at home so that you can workout freely!<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Takeaway<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The myth that cardio makes you lose your gains is officially busted. It is time to get the benefits of cardio to help your body-building journey. Aim for at least 20 minutes of 2-3 cardio sessions per week to make sure your gains are more sculpted.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Remember to research your myths before making them your routine. Add cardio workouts to your fitness routine to make the most of it and gain holistic benefits.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Sources:<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">https:\/\/dr-muscle.com\/cardio<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">https:\/\/mutantnation.com\/blogs\/news\/the-surprising-reasons-why-cardio-helps-muscle-growth?srsltid=AfmBOor2JDRTMcCy8wPb9kVSGM1tEmw2n0t-5IVSEzvhN7M7IG0Mor0A<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Hello Ziddis! When you start your fitness journey you feel cardio is going to fix all your issues. As you progress you move on to strength training and disregard cardio. This is a trap we all fall into. The real fitness journey is not about moving on from your cardio stage but about moving with [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":2333,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[3],"tags":[],"class_list":["post-2331","post","type-post","status-publish","format-standard","has-post-thumbnail","category-bodybuilding","entry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.0 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Cardio Exercises to Retain &amp; Build Muscle: Busting the Myths<\/title>\n<meta name=\"description\" content=\"Discover how cardio can help retain and build muscle without losing your gains. 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She has an extensive knowledge and understanding in crafting, editing, and proofreading the content of infertility treatments (IVF, ICSI, IMSI, Surrogacy, etc.), surgical procedures, sexual well-being issues and their treatments (ED, PE, Low Libido, PCOS, PMS, and more), weight management, diabetic care, skincare, hair care, nutrition and general lifestyle; moreover she has an in-depth knowledge in cosmeceuticals, pharmaceuticals too. Her career started in 2018 holding a designation of a web content writer in one of the fertility clinics in Delhi, the very previous organisation she was into - she holds the esteemed position of senior content writer, continuing her journey in nutraceuticals, wellness, and fitness. Currently she is working at HealthKart as an Assistant Content Manager, where she proofreads, edits, strategizes the content, scrutinises articles\\\/ blogs\\\/ PDPs available in the website, and publishes the high-quality content incorporating the standard SEO practice. When not working, she loves to sing, read, do yoga and zumba. Expertise Infertility, Health and Wellness, Fitness, Sexual Well-being, Pharmaceuticals, Skincare, Haircare, General Lifestyle, Nutrition, Medical, Nutraceutical Education English Honors from Delhi University Masters in Literature from IGNOU Certifications PGDT (Post Graduation Diploma in English Translation) DCE (Diploma in Creative Writing) Diploma in web designing and graphics Microsoft office specialist\",\"url\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/author\\\/shaivy-choubey\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Cardio Exercises to Retain & Build Muscle: Busting the Myths","description":"Discover how cardio can help retain and build muscle without losing your gains. 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