How Cardio Workouts Can Help You Gain Muscle Mass

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It has been medically proven that regular cardiovascular exercise significantly improves sleep, makes your bones stronger, increases energy, improves digestion, has a beneficial effect on the lungs and heart, improves blood circulation and insulin sensitivity. On top of that, cardio exercises help to remove lactic acid from the body and help build muscle mass.

The feeling of burning fat after intense exercise is actually lactic acid, which accumulates in the muscles. A large abundance of lactic acid can slow down your recovery time and can make you feel muscle pain. Cardio is great because it causes oxidation of toxic compounds, helps remove lactic acid that accumulates during exercise.

When you see how many benefits there are from cardio exercise (increased energy, better absorption of vital nutrients, removal of toxins from the body, increased performance, etc.) you will understand why cardio exercise is just as important as training with weights in your quest to build muscle. By doing cardiovascular exercises you create an optimal environment for building muscle.

A good combination for building muscle mass will be intense weight training, after which you will accumulate lactic acid and this will lead to the release of growth hormone, followed by low-intensity cardio.


Here are some tips for cardio training:

  • You should do cardio at least three times a week for at least 20 minutes of training.
  • Determine your heart rate range. Do this by subtracting from your 220 years by multiplying this number by 0.65 to find your lower heart rate limit. Then subtract your age from 220 again and multiply the resulting number by 0.8 to understand the upper limit of your heart rate.
  • Buy a heart rate monitor. You can wear it on your wrist or biceps. With it you will be able to monitor your heart rate when you train and if you need to adjust your heart rate to the norms for your goal.
  • Try a few things, such as walking, hiking, aerobics, swimming, kickboxing, rowing – something that will help you raise your heart rate.
  • Your body will burn the same number of calories in a certain heart rate, whether you ride a bike, or climb stairs, or hiking in the woods. It doesn’t matter what kind of cardio you do, as long as you work hard.

Do you want us to prepare for you a personal training program and / or diet, to monitor your development and together to achieve the desired results?

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Most people have lagging muscle groups that need more attention in order to build a beautiful and symmetrical body, so you need a specially designed training program, which is:

  • Created for your goals and capabilities
  • According to your training level
  • Tailored to your lifestyle
  • Tailored to diseases if you have any
  • Communication and monitoring of results within 30 days

You should know that there is no universal way of training that can give equally good results for different people. Everyone has different genetic predispositions that determine the development of his body. Therefore, you need an individual training program tailored to your lifestyle, your goals, your training experience and the free time you have. We can prepare a training program especially for you. For more information, write us a personal message in the contact form, e-mail [email protected] or click on the photo.

What will you get?

  • Description of the training program – what and how to train. Technique of performing each exercise.
  • Link to each exercise, how it is performed, how many sets and repetitions.
  • Rest time between sets and individual exercises.
  • Emphasis on certain muscle groups if necessary.
  • Different training methods.
  • Communication and monitoring of results within 30 days
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