Endurance Training and Muscle Building: Improve Both!

Endurance training is often seen as a necessary evil in fitness plans, especially when it comes to muscle building. But what many don't know: Properly used, endurance training can actually improve your muscle building. In this article, you will learn how to effectively combine both and the benefits it brings you.

What is Endurance Training?

Endurance training aims to increase your performance over a longer period of time. It strengthens your cardiovascular system and increases aerobic capacity. There are two main methods: continuous methods (steady-state cardio) and interval methods. In continuous methods, you maintain a constant load over a longer period, while in interval methods, phases of high and low intensity alternate.

The Benefits of Endurance Training for Your Health

Regular endurance training brings numerous health benefits:

• Cardiovascular Health: It increases HDL cholesterol and lowers LDL cholesterol and triglycerides.
• Blood Pressure and Metabolism: It reduces the risk of high blood pressure, improves insulin sensitivity, and blood sugar levels.
• Psyche and Immune System: It reduces psychological stress and strengthens your immune system.
• Blood Vessels and Heart Muscle: It expands blood plasma volume, improves the deformability of red blood cells, and increases capillary density in the heart muscle.

But be careful: Too much endurance training can also have disadvantages. It can increase cardiovascular risk, damage the heart muscle, and prolong recovery. These negative effects can be exacerbated during hypocaloric phases.

How Endurance Training Supports Your Muscle Building

Endurance training can actually promote your muscle building:

• Testosterone: Moderate endurance training increases total testosterone and free testosterone while lowering sex hormone-binding globulin (SHBG). All this without significantly affecting cortisol levels.
• Blood Circulation: Better blood circulation to the target muscles ensures more effective supply of oxygen, blood, and nutrients.
• Mitochondria: Intensive endurance training increases the number of mitochondria in type II muscle fibers, which are responsible for energy provision.
• Recovery: Through stronger fat oxidation, less glycogen is needed for energy provision, accelerating recovery.
• Body Fat: Even during hypercaloric phases, endurance training can help keep body fat percentage low.

The Right Timing for Your Training

To optimally utilize the benefits of endurance training and muscle building, you should separate both training sessions in time. An interval of at least 6 hours between strength and endurance training is ideal. If you must combine both, endurance training should follow strength training. This way, you benefit from positive changes in serum leptin, testosterone, and cortisol, which have a favorable effect on your body composition.

Your Path to the Goal

With regular endurance training and a healthy diet, you close the circle to a strong, well-trained body. Stay consistent, and you will soon feel the positive effects!